Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation Protocol
:30 Couch Stretch/Side
:30 Banded Ankle Distraction/Side
then…
2x Through:
10 Burpees
20 Walking Lunges
10 Russian KB Swings
Metcon
Metcon (Time)
Complete For Time:
1000/800 Meter Row
50/35 Calorie Assault Bike
15 Pullups
40 Dumbbell Box Step-Overs (50/35 to 24/20)
15 Pullups
50/35 Calorie Assault Bike
1000/800 Meter Row
Rx+:
Complete For Time:
1000/800 Meter Row
75/50 Calorie Assault Bike
10 Bar Muscle-Ups
40 Dumbbell Box Step-Overs (50/35 to 24/20)
10 Bar Muscle-Ups
75/50 Calorie Assault Bike
1000/800 Meter Row
crossfitnorthcloud.com 