Crossfit North Cloud – CrossFit

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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


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 (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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