CrossFit – Mon, Oct 31

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1 Set:

1:00 Jog

20 Cossack Squats

5 Inchworm w/Push Up

10 Hanging Scap Retraction

5 Strict Pull Up (or Ring Row)

Metcon

Fright Night (Time)

Complete the Following For Time:

3 Rounds:

400m run

40 Air Squats

-Straight into-

2 Rounds:

300m Run

30 Push Ups

-Straight into-

1 Round:

200m Run

20 Strict Pull Ups
Rx+:

4 Rounds:

400m run

40 Air Squats

-Straight into-

3 Rounds:

300m Run

30 Push Ups

-Straight into-

2 Rounds:

200m Run

20 Strict Pull Ups

TARGET SCORE

Target Time: sub 25 minutes

Time Cap: 30 minutes

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2 minute Frog Stretch

1-2 minute Quad Smash (each side)

2 minute Ankle Dorsiflexion Stretch (each side)

1-2 minute Lacrosse Ball Trap Smash (each side)