Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Wall Slides x 10 @ 3131
Pec Stick (or Medicine Ball Activation) x 60 seconds
Followed by…
2 Minute Assault Bike
Kettlebell Windmills x 10 reps (R)
Alternating Cossack Squats x 20
Kettlebell Windmills x 10 reps (L)
Accessory Work
Metcon (No Measure)
Every 90 seconds, for 13.5 minutes (3 sets of each):
Station 1 – Double Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 3 – 100-Foot KB Farmer’s Carry (Down/Back)
Metcon (Time)
Complete for Time:
30 Single-Arm DB Clean & Jerk (50/35)
30 Pullups
30 Alternating Pistols (15/leg)
30/24 Calorie Row
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