Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
3 rounds
1:00 machine
20 Alternating Leg V Up
10 Single Leg Dumbbell RDL R/L
5 Strict Pull Up
Metcon
Metcon (2 Rounds for time)
With a Partner, complete:
2 Sets of:
60 Handstand Push Ups (Split)
30 C2B Pullups
400 Meter Run (each, at same time then switch)
30/25 Calorie Ski (each, at same time then switch)
60 Single Arm Dumbbell Overhead Squats (50/35)
Rx+:
Bar MU
*Individual Version:
2 Sets:
45 Strict Handstand Push Ups
15 Bar MU
400 Meter Run (each, at same time then switch)
30/25 Calorie Ski (each, at same time then switch)
30 Single Arm Dumbbell Overhead Squats (50/35)
-Rest 5:00 btwn. sets-
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