Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Couch Stretch x 60 seconds per side
Forward Fold stretch x 60 seconds
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Row x 60 seconds
DB Thruster x 10 Reps
Weightlifting
Push Press (5 x 3)
*Complete 5 sets of 3 Push Press (Across in Weight)
** In between sets complete 10 AbMat Sit-ups during your rest period.
Metcon
Metcon (Time)
“Charley Horse”
For time:
50/35 Calories of Assault Bike
25 Overhead Squats (95/65)
25 Burpee Box Jump-Overs (24″/20″)
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