Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
3:00 bike
12 single leg dumbbell RDL R/L
12 Banded Chops R/L
12 Banded Air Squats
12 Banded Good Mornings
12 DB Shoulder Press
Then…
Foam Roll Quads/Shoulders
Metcon
Metcon (4 Rounds for time)
4 sets (1 set every 7:00)
30/22 Calorie Ski
20 Wallballs (20/14)
20/15 Calorie Ski
10 Pullups
10/7 Calorie Ski
Rx+ = Bar Muscle-Ups
Accessory Work
Metcon (No Measure)
3:00 easy Ski (OR) Row
3:00 Upper trap smash (1:00 upper, middle, & lower) R/L
2:00 Child’s pose to mckenzie stretch (push up with hips on ground and arms extended with chest up)
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