Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Spend 5 Minutes on:
Foam Rolling (Back/Quads/Glutes)
Shoulder/Hip Mobility
Crossover Symmetry Activation Protocol
Followed by…
Two Sets of:
Row x 10 Calories
Scapular Pull-Ups x 10
Plank Shoulder Taps x 20
Mountain Climbers x 30
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2, complete 24 minute AMRAP of:
Buy-In: 100/85/70 Calorie SkiErg
then, in remaining time…
5 Handstand Pushups
10 Sumo-Deadlift High Pull (75/55)
15 Air Squats
*Partners alternate complete movements.
crossfitnorthcloud.com 