Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
:60/side Couch Stretch
:60/side Samson Stretch
then…
20 Calorie Bike
15 DB Strict Press
10 DB Front Squats
5 Inchworms
then…
3-5 Minutes of Double-Under practice
Metcon
Metcon (Time)
With a partner, in Conga-Line style, complete 3 Rounds each of:
21 Wallballs (20/14)
15/12 Calorie Bike
9 Devil Press (50/35)
crossfitnorthcloud.com 