Gimme Three Steps

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10 Minute Clock:

15/12 Cal Ski

10/10 Single Arm Dumbbell RDLs

20 Alternating Leg V-Ups

10 Kip Swings

Metcon

Metcon (3 Rounds for time)

3 Sets (1 Set every 10 Minutes)

30/24 Calorie Skierg

15 Power Clean (155/105)

30 GHD/AbMAt Sit Up

15 Ring Dips
TARGET SCORE

Target Time each set: 6 Minutes

STIMULUS

This is a high heart rate + muscle endurance workout.

You will be fatigued on the Ring Dips, smart sets here!

WORKOUT STRATEGY & FLOW

Smart pace on the ski erg.

Don’t rush the cleans or ghds/sit-ups.

Accessory Work

Metcon (No Measure)

3 Rounds:

1:00 Weighted Marching

10/10 Weighted Step Back Lunge to Step Up

30 Weighted Alternating Curtsy Lunge