CrossFit – Mon, Oct 24

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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