Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
2 Rounds:
1:30 Machine or Jog
10 Inchworm
10 Dumbbell Split Stance RDL R/L
10 KB Reverse Lunge + Press
10 Tempo Air Squat (22X1)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete 30 Minute AMRAP:
Buy-In:
150 Double Unders (Partner 1)
500m/400m Row (Partner 2)
150 Double Unders (Partner 2)
500m/400m Row (Partner 1)
In Remaining Time:
50 Deadlifts (225/155)
50 Toes to Bar
50 Wallballs (20/14)
50 Pullups
50 Dumbbell Snatch (50/35)
Accessory Work
Metcon (No Measure)
3 Rounds
15 Kettlebell Single leg split squat R/L (light)
15 weighted front rack kettlebell lateral box step up (light)
15 Glute Ham Raise