Wicked Twisted Road

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Ski

15/12 Calorie Bike

7 Pike Push Ups

7 Half Kneeling Single Arm Dumbbell Press (light) (each side)

0:30 Handstand Hold

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

400 Meter Run

10 Handstand Pushups

Accessory Work

Metcon (No Measure)

3 Sets:

0:45 Plank

0:45 Side Plank Right

0:45 Side Plank Left

0:45 Hollow Rock Hold

-Rest 1:00 between sets-