Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 on Assault Bike
then…
2 Rounds of:
10 Scorpions
10 Steps – Goblet Hold Duck Walk š
10 Pushups
:30 Second Plank (On Low Rings if possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 3, with one person skiing at all times, complete as many rounds and reps as possible in 30 minutes of:
30 Double KB Shoulder-to-Overhead (35/26)
20 Toes-to-Rings
10 Burpees to Rings
*15/12 Calorie Ski
*Partner 1 begins on SkiErg, while 2 and 3 move through the triplet (alternating as they desire).
**When partner 1 finishes the ski, partner 2 begins skiing and 1 and 3 work through the triplet, and so on.
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