David Ashley Parker From Powder Springs

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:00 Bike

10 Banded Monster Walks (Forward/Back)

10 PVC Pass Throughs

10 PVC OHS

10 Upright Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete 30 Minute AMRAP of:

60 Calorie Assault Bike

60 Single Arm DB S2O (50/35)

40 Calorie Assault Bike

40 Pushups

20 Calorie Assault Bike

20 Overhead Squats (95/65)

Accessory Work

Metcon (No Measure)

3 Sets Of:

15 Dumbbell Bench

Rest :30

10 Strict Pullups

Rest :30

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