Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes on Assault Airbike
Crossover Symmetry Activation
Wall Slides x 10 @ 3131
Scapular Pullups x 10 reps
Followed by…
Kettlebell Windmills x 10 reps each arm
AbMat Situps x 20 reps
Single-Arm KB Thrusters x 10 per side
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, partitioning reps as desired, complete AMRAP 20 of:
20 DB Box Step-Overs (50/35)
20/15 Calorie Ski
100 Double-Unders/200 Single-Unders
20 Overhead Squats (115/75)
20 Toes-to-Bar
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