Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3:00 Cardio (your choice)
then…
2 Rounds:
10 Pushups
10 Reverse Lunges
10 Squat Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds and Reps possible in 20 minutes of:
20 Calorie Row
20 Single-Arm Dumbbell Push Press (10 each arm)
20 Air Squats
20 AbMat Situps
Weightlifting
DB Bench Press (12-10-8-6)
Complete sets of Dumbbell Bench Press
Sets 1: 12 Reps
Set 2: 10 Reps
Set 3: 8 Reps
Set 4: 6 Reps
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