Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
500 Meter Ski
then…
2 Sets:
10 PVC Passthroughs
10 Kang Squats
10 Alt. V-Ups
Metcon
TFX Qualifier 23.6 (AMRAP – Rounds and Reps)
20 Min AMRAP
20/15 Cal Row
+3 Toes to Bar
Round 1: 20/15, 3
Round 2: 20/15, 6
Round 3: 20/15, 9
Round 4: 20/15, 12
Round 5: 20/15, 15
Etc..
Time Cap: 20 Minutes
*Your score is the total number of repetitions completed in the 20 minutes.
Accessory Work
Metcon (Checkmark)
2 Sets (Not For Time):
20 GHD sit ups
60 Second Plank Clock Walk (Walk hands clock wise and then counter clock wise until the minute is up)
20 Seated Landmine Russian Twist
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
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