CrossFit – Mon, Apr 17

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (moderate)

10 Hanging Scap Retractions, 5 Kip to Swings

10 Alt. Leg V-Ups

5 Inchworms, 5 Hand Release Push Ups

10 Air Squat

Metcon

Scaled Barbara (Time)

“Barbara-Scaled”

5 Sets:

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats

-rest 3 minutes b/t sets-

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Barbara’s Bad Day (Time)

“Barbara’s Bad Day”
5 Sets:
10 Bar Muscle Ups
20 Strict Handstand Push Ups
30 GHD Sit Ups
40 Pistols
-rest 3 minutes b/t sets-