Kryptonite

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Can Opener Stretch

1:00 Puppy Dog Stretch

then…

1-2 Sets:

1:00 Bike

20 Alt. Leg V-Up

1:00 Row

20 Step Back Lunge

50ft Double Dumbbell Overhead Carry

Metcon

Metcon (Time)

Complete 2 Rounds For Time:

30/24 Calorie Assault Bike

30 AbMat or GHD Sit Ups

30/24 Calorie Row

120’ Double Dumbbell Overhead Walking Lunge (2x35s/20s)
Rx+:

2 Rounds

40/32 Calorie Assault Bike

40 GHD Sit Ups

40/32 Calorie Row

120’ Double Dumbbell Overhead Walking Lunge (2x50s/35s)

Time Cap: 24 Minutes

Gymnastics

Metcon (No Measure)

8 min EMOM:

Every minute on the minute:

5 Strict Handstand Pushups into 5 Kipping Handstand Pushups

Or, Scale to:

5 Handstand Pushups into 10 Second Hold at top of last Handstand Pushup

5 Strict Box HSPU into 10 Second Hold at top of last Handstand Pushup