Crossfit North Cloud – CrossFit
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