Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Couch Stretch x 60 seconds per side
Wall Walks x 5 reps
Calf Stretch x 60 seconds per side
Followed by…
Air Squats x 15
100 Meter Warm-Up Run
Bear Crawl (stiff legged) x 20 steps forward
Bear Crawl (stiff legged) x 20 steps backward
100 Meter Warm-Up Run
Air Squats x 15
Followed by…
10 minutes to work on handstand and pistol drills or progressions.
Metcon
Metcon (4 Rounds for time)
Every 7 minutes, for 28 minutes (4 sets) for times:
500/400 Meter Row
20 Alternating Pistols
15/12 Calories of Assault Bike
10 Handstand Pushups
crossfitnorthcloud.com 