Separate Ways

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3:00 Cardio


2 Sets:

5 Pushup to Downward Dog

10 Reverse Lunge w/Twist

10 Banded Tricep Pushdown

5 Cossacks Each Leg


Metcon (Time)

Complete 6 Rounds for Time:

200 Meter Run

5 Renegade Rows (50/35)

Accessory Work

Metcon (No Measure)

3 sets:

30-seconds Straight Arm Side Plank (each side)

20 Land Mine Twist

20 Kettlebell Sumo Deadlift (heavy)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: