Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Seated Forward Fold x :60
Couch Stretch x :60/side
Twisted Cross x :30/side
Then…
Run 400 M.
15 Russian KB Swings
15 Pushups
Ski 20 Calories
15 Ring Rows
15 Double KB Push Press
Bike 20 Calories
Metcon
Metcon (Time)
In teams of two, alternating each movement, complete 10 rounds for time of:
400 Meter Run
30 Pushups
20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)
(Partner A runs 400 meters; Partner B performs 30 Pushups; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)