Be My Escape

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Run or Bike

10 Waiter Squats

10 Pushups

Metcon

Metcon (Time)

3 rounds

15/12 Calorie Bike

100’ Dumbbell Front Rack Lunge (2×35/2×20)

-rest 5:00-

3 rounds

15/12 Calorie Bike

15 Dumbbell Front Squats (2×35/2×20)
Rx+:

3 rounds

20/16 Calorie Bike

100’ Dumbbell Front Rack Lunge (2×50/2×35)

-rest 5:00-

3 rounds

20/16 Calorie Bike

15 Dumbbell Front Squats (2×50/2×35)

*Sub 25/20 Calorie Assault Bike if needed

Accessory Work

Metcon (No Measure)

3 sets

10 Candlestick

15 Kettlebell Side Bends (each side)

7 Kettlebell Goblet holds Cossack Squat (each leg)