Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
2 Minutes: Foam Roll Quads/Glutes/Lower Back
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 3
Accessory Work
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 30 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Alternating Dumbbell Snatch (50/35)
40 Double-Unders
10 Alternating Reverse Overhead Lunges (50/35)
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