The Next Episode

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Tempo Pushups x 10 @3030

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 5 reps

Station 2 – 5 Burpees

Station 3 – Single-Leg Lateral Jumps x 10 each leg

Accessory Work

Every 2 minutes, for 16 minutes (4 sets) of:

Station 1 – Dumbbell Shoulder Press x 8 reps

Station 2 – Dumbbell Floor Press x 8 reps

Seated DB Shoulder Press (4 x 8)

DB Floor Press (4 x 8)

Metcon

Metcon (Time)

Five rounds for time of:

40 Double-Unders

10 Single-Arm Dumbbell Hang Clean & Jerk (50/35)
*DB Hang Clean and Jerk must be 5/5.

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