Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Bike (moderate)
20 Alt Leg V-Up
10 Russian Kettlebell Swings (moderate)
5 Inchworm into Strict Pull Up
5 V Push Ups
-Then-
Warm Up to Dumbbell Snatch weight.
Metcon
Metcon (Time)
With a Partner, Complete:
5 Rounds:
10/8 Calorie Bike
10 AbMat or GHD Sit Ups
-then-
70 Dumbbell Snatch (50/35) (split)
-then-
5 Rounds:
10/8 Calorie Bike
7 Burpee Pull Ups
-then-
70 Handstand Push Ups (split)
*Both partners working on opposite movements during 5 round couplets at the same time. Each partner completesall reps for each of the 5 rounds.
Rx+:
5 Rounds:
15/12 Calorie Bike
15 GHD Sit Ups
-then-
100 Dumbbell Snatch (50/35) (split)
-then-
5 Rounds:
15/12 Calorie Bike
10 Burpee Pull Ups
-then-
100 Strict Handstand Push Ups (split)
Example Flow:
Partner 1 bike 10/8cals
Partner 2 completes 10GHD sit ups
Partner 1 completes 10GHD sit ups
Partner 2 bike 10/8cals
-repeat for 5 rounds total-
-then once all 5 rounds are done-
Complete 70Dumbbell Snatches (50/35) – split however you would like.
-then immediately into-
Partner 1 bikes 10/8cals
Partner 2 completes 7Burpee Pull Ups
Partner 1 completes 7Burpee Pull Ups
Partner 2 bikes 10/cals
-repeat for 5 rounds total-
-then-
70 Strict Handstand Push Ups- split however you would like.
Accessory Work
Accessory (No Measure)
3 Sets
5 Turkish Get Up (each arm)
:30 Double Kettlebell Overhead Flutter Kicks
50 ft Sled Push Sprint OR :20 Row or Bike Sprint
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