Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Row
20 Alt. Leg V-Up
10 Inchworm w/Push Up
5 Lateral Jump Over Rower
Metcon
Metcon (5 Rounds for time)
Complete 5 Sets for Total Time:
25/20 Calorie Row
15 AbMat or GHD Sit Ups
10 Burpee Over Rower
-Rest 3 minutes b/t sets-
Rx+:
Complete 5 Sets for
Total Time:
30/24 Calorie Row
20 GHD Sit-Ups
10 Burpee Over Rower
-Rest 3 minutes b/t sets-
TARGET SCORE
Target Time Each Set: Sub 3 Minutes
Time Cap Each Set: 4 minutes
STIMULUS and GOALS
How to Pace:
CHALLENGE! moderate to moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderate high pace on the burpees.
Goal is to score the same across rounds or slightly faster with each round.
How it should Feel:
Push harder than you think you can!
WORKOUT STRATEGY & FLOW
Row: 90 seconds is the goal with putting a 2:00 cap on it…do NOT row longer than 2 minutes.
Pacing should be around the faster end of moderate (not a sprint but not slow).
GHD’s/AbMat: Non-stop! Snap your hips and arms on every rep.
Burpee Over Rower: Pacing should be aggressive since a 3 minute rest will follow!
Accessory Work
Metcon (No Measure)
3 Sets:
60 Second Backwards Walking Sled Pull
20 Renegade Rows
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