Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 Assault Bike
Banded Lat Stretch x :30 Seconds
Scorpions x 20
Then…
3 Rounds of:
15 KB Swings
10 Front Squats
5 Inchworms w/Squat
Metcon
Metcon (5 Rounds for reps)
Every Minute on the Minute for 20 Minutes (5 Rounds):
Minute 1- 12/9 Calorie Row
Minute 2- 12 AbMat Sit-ups
Minute 3- 12 Burpees over the DB
Minute 4- 12 DB Box StepOvers (24/20) (50/35)
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