Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
10 Minute AMRAP:
1:00 Row
7 Single Arm Seated Dumbbell Z Press (each side)
14 Banded Good Morning
7 Single Arm Suitcase Deadlift (each side)
0:30 Handstand Hold
Barbell & Workout Prep
3-2-1
Deadlift (building to workout weight)
Handstand Pushups
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Extra Credit
Metcon (Time)
For Time:
5 Sets:
10 GHD/AbMat Situps
10 Toes-to-Bar
Cool Down
1000m easy Ski or Row
Trap (upper. middle and lower) Lacrosse ball 3:00 R/L
Banded scalene stretch 2:00 R/L
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