Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
On an 8:00 Clock:
200 M. Run
10 Scapular Pushups
5 Inchworms
10 Reverse Lunges
10 Birddogs
-into workout prep-
20 Alt. V-Ups
10 Strict Press/arm
5 Burpee over Dumbbell
20 ft. Single Arm Overhead Lunge – Left Arm
20ft Single Arm Overhead Lunge – Right Arm
Metcon
Metcon (2 Rounds for time)
Complete for Time(s):
50/40 Calorie Ski
40 AbMat Situps (or GHD)
30 Single-Arm DB Push Press (55/35)
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (55/35)
-Rest 5:00-
100ft Single Arm Overhead Lunge (55/35)
20 Burpee over Dumbbell
30 Single-Arm DB Push Press (55/35)
40 AbMat Situps (or GHD)
50/40 Calorie Ski
Accessory Work
Metcon (No Measure)
3 sets:
5 Turkish Get Up R/L (light)
10 Windmill R/L (light)
50′ Farmers Carry R/L