Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
30 Calorie Ski
Then…
Crossover Symmetry Activation
Pigeon Pose x :30-:60 per side
Then…
2 Rounds of:
15 KB Swings
10 Strict Pullups
5 Inchworms
Weightlifting
Split Jerk (Heavy 1-Rep)
Every :90 seconds, for 12 minutes (8 sets) of:
Split Jerk x 1 rep
Start at 65% and build to today’s heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees Over the Barbell
10 Push Presses (115/85)
crossfitnorthcloud.com 