Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
3 Rounds:
100 M. Jog
3 Burpees
3 Pushups
3 Squat Jumps
3 Lunges (each leg)
Weightlifting
Hang Clean + Clean (EMOM 8 (1 Rep))
(athlete will execute one clean from the hang position, and then one from the floor)
Skill Work
Speed Ladder:
-Single Foot In and Out
-Two Feet (Not Together)
Metcon
Metcon (3 Rounds for reps)
Complete 3 Rounds of:
AMRAP 3:
5 Pullups
10 Air Squats
5 Burpees-over-the Dumbbell
-Rest 1:00-
crossfitnorthcloud.com 