Come Original

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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