Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 30 Calories on Row/Bike/Ski
then…
2 Rounds of:
5 Inchworms
10 Ring Rows
15 Lunge w/ Twist
then…
:60 Pigeon Pose
Banded Shoulder Stretch
PVC Passthroughs
Foam Roll (Quads/Back)
Weightlifting
Push Press (6 x 3)
*Build over the course of the six sets to get to today’s heavy(ish) set of 3.
**Start around 65% of your max and build from there.
Metcon
Metcon (Time)
Complete 5 Rounds for time of:
20 Box Jumps (24/20)
15 Pullups
10 Handstand Pushups
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