Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
Run 200 M.
then…
2 Rounds of:
15 Good Mornings
10 Jumping Lunges
5 Inchworms
Skill Work
How To:
Bench Press
Pullups/Banded/Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
9 Burpees over the Bar
6 Hang Cleans
3 Pullups
Game
Metcon (No Measure)
Rock Paper Scissors (home edition): use stepping stones, chalk circles, etc to lay out a hopping course, or just stand facing each other. If hopping: meet in the middle or one person can stand at one end and the other hops to them (take turns!). Whoever wins the rock-paper-scissors battle does one rep, the other person does two reps of whatever movement you choose. We recommend you mix it up to get your whole body exercising!
crossfitnorthcloud.com 