Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3-Minute Ski/Run/Bike/Row
Couch Stretch x :60/side
Then…
Two Rounds of:
10 DB Push Press
5 Inchworms
10 Banded Squats
5 Scorpions (per side)
Metcon
10-Station Team (AMRAP – Reps)
“10-Station Team” (30 Minutes)
In teams of two complete these 10 stations for AMRAP:
1. Assault Bike for Max. Calories
2. Push Press (95/65)
3. Toes-to-Bar/K2E/HLR
4. Goblet Squats (53/35)
5. Russian KB Swings (53/35)
6. Double-Unders/SU/JJ
7. Push-Ups
8. Wallballs (20/14)
9. AbMat Sit-Ups
10. Box Jumps (24/20)
*For each “station” you and your partner will complete 2 minutes of work followed by a 1 minute rest/transition period.
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