Dani California

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Scapular Pull-Ups x 10

Static Hang x As Many Seconds As Possible x 2

Hip Mobility Drills

Followed by…

Two Sets of:

Plank Ups x 20

Lunge w/reach x 10/leg

Alternating Cossack Squats x 20 reps

Scapular Push-Ups x 10

Russian Baby Makers x 10

Metcon

Metcon (2 Rounds for reps)

Two Sets for max reps (or calories) of:

60 seconds of SkiErg

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats (135/95 lbs)

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

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