Drops of Jupiter

Crossfit North Cloud – CrossFit

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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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