Crossfit North Cloud – CrossFit
Accessory Work
Metcon (No Measure)
Every 2 minutes for 12 minutes: (3 sets of each station)
Station 1: 20 AbMat SitUps
Station 2: 60 Second DB Overhead Static Hold
*DB OH hold: Pull the ribcage down, engage your core and shoulders should be actively pressing up with locked out elbows.
Metcon
Metcon (Calories)
“Tricicle”
Teams of 3:
(1 Athlete per station)
EMOM 18:
25 Russian Kettlebell Swings (70/53#)
20/15 Calorie Bike
Max Calorie Row*
*Score = total calories as a team
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