Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:10 Assault Bike
Then…
2 Sets:
10 Alt. V-Ups
10 Suitcase Deadlifts (5 each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete the following for AMRAP 30:
30 Calorie Row
60 AbMat Sit-ups
30 Burpee Box Jump-Overs (24/20)
*Max Distance SkiErg – Partners rotate through Ski every 2:00.
This is all cardio – long endurance based team workout. Push your group and encourage each other to keep moving throughout the entirety of the workout.
This is a moderate intensity workout that is aimed at controlling your heart rate.
Accessory Work
Metcon (No Measure)
3 Sets:
25 Second Row Sprint
-5 second rest-
30 Second Bear Hug Sandbag Hold
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