Touch the Sky

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

400 M. Jog

then…

3 Rounds:

10 Good Mornings

10 Scorpions

10 Sumo Deadlifts

Metcon

Metcon (Time)

With a partner, complete 7 Sets each in “I Go/You Go” style of:

300/250 M. Row

6 Sandbag Cleans (150/100)

-Partner 1 completes a full round before switching with Partner 2-
TARGET SCORE

Score is TOTAL Time including when your partner goes (or rest)

STIMULUS and GOALS

How to Pace: SPRINT! These are essentially 1:1 sprints. Go harder than you think you can with the reps on the sandbag not being that many. However, don’t let form falter for the faster time.

Midline

Metcon (No Measure)

For Quality:

2-4 Rounds

15 GHD’s OR 20 Abmat Situps

10 Landmine Windmills (each side)

30 Flutter Kicks (each side)

60 Sec Plank

50yd KB Front Racked/Overhead Hold (right racked/left overhead)

50yd KB Front Racked/Overhead Hold (right overhead/left racked)