Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 Single Unders
10 Empty Barbell Good Mornings
10 Empty Barbell Thrusters
-Then-
Front Rack/Shoulder Mobility
-Tricep Smash
-Foam Roll
-Press Through
Metcon
Metcon (Time)
Complete, For Time:
100-80-60-40-20
Double Under
25-20-15-10-5
Wallballs (20/14)
-Rest 5 Minutes-
100-80-60-40-20
Double Under
Toes-to-Bar
25-20-15-10-5
Accessory Work
()
Metcon (No Measure)
3 Rounds:
10/10 Upright Rows
10/10 Drop Lunge to Knee Lift
:45 Single Leg Elevated Glute Bridge Hold
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