California Love

Crossfit North Cloud – CrossFit

View Public Whiteboard

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.

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