Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
10:00 Clock:
30 Plate Hops
50′ Banded Monster Walk (Forward/Backward)
10 Banded Air Squats
20 Single Arm DB Rows (10 Each Arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, alternating movements, complete a 20 Minute AMRAP of:
12 Back Squats (135/95)
12 AbMat Situps
12 DB Push Press (50/35)
12 DB Box Stepups (50/35)
12 Calorie Row
*Every 2:00, including 0:00 both partners must complete 5 synchronized burpees
Accessory Work
Metcon (No Measure)
3 rounds
1:00 Plank
1:00 alt v ups
1:00 Side plank right
1:00 alt v ups
1:00 side plank left
1:00 alt v-ups
– Rest 1:00-
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