Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
On a 10 Minute Clock:
1:00 Machine
10 Banded Lateral Side Step (Each Way)
10 Banded Air Squats
10 PVC Pass Throughs
10 Upright Rows
Metcon
Metcon (3 Rounds for reps)
Complete for Max
AMRAP 10:00
300 Meter Run
20/15 Calorie Bike
10 Pushups
-Rest 4:00-
AMRAP 8:00
40 Double Unders
20 Reverse Lunges
-Rest 2:00-
AMRAP 6:00
20/15 Calorie Ski
10 Toes-to-Bar
Accessory Work
Metcon (No Measure)
3 Sets
10 Alternating Dumbbell Bench Press R/L (moderate)
10 Hammer Curl R/L (moderate)
10 Deficit Push Up 6″/4″
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