Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
Goblet Hold Wallsit x :60 seconds
PVC Passthroughs x 20
Pushups x 20
Cossack Squats x 20
Ring Rows x 20
Weightlifting
Single Arm Dumbbell Row (6 x 5)
*Complete 6 sets of 5 (each arm) Bent-Over Single Arm DB Rows.
**Use a box or bench to support yourself with your off-arm.
***Bent-Over Single-Arm Dumbbell Row tips for engaging your lats: https://www.crossfitinvictus.com/blog/horizontal-rows-tips-engaging-lats/
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12 of:
12 Ring Dips
12 Overhead Squats (95/65)
12 Box Jumps (24/20)
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