Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Bike (moderate)
5 Inchworms
10 Hanging Scap Retraction
10 Kip to Swing
10 Alt. Leg V-Up
10 Box Jump w/Step Down
Metcon
Metcon (6 Rounds for time)
With a Partner, Complete:
3 Sets Of:
-at minute 0:00, 11:00, and 25:00-
20/16 Calorie Row
15 Burpee to Bar
10 Bar Muscle Ups OR 20 Pullups
3 Sets Of:
-at minute 5:00, 18:00 and 33:00-
20/16 Calorie Row
15 Toes to Bar
10 Burpee Box Jump-Overs (24/20)
Rx+:
3 sets
-at minute 0:00, 11:00, and 25:00-
27/21 Calorie Row
21 Burpee to Bar
15 Bar Muscle Ups OR 30 Pullups
-at minute 5:00, 18:00 and 33:00-
27/21 Calorie Row
21 Toes to Bar
15 Burpee Box Jump-Overs (24/20)
Cool Down
1 Minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 Minute Scorpion Hold/Side
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