Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Cardio
10 Kipping Swings
20 Plate Hops
10 Pushups
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete the following for AMRAP 25:
20/16 Calorie Row
20 Toes-to-Bar
50 Double Unders
20 DB Bench Press (50/35)
20/16 Calorie Ski
Midline
Metcon (No Measure)
3-4 Rounds
20 Abmat Situps
50yd Single Arm DB Suitcase Carry (Right)
50yd Single Arm DB Suitcase Carry (Left)
10 Ab Wheels
50yd Single DB Overhead Carry (Right)
50yd Single DB Overhead Carry (Left)
60 sec plank
*Rest 2:00 between rounds
Focus: For Single DB Overhead Carry and Single Arm DB Suitcase carry, keep core engaged throughout and do not lean away or towards weighted side. Torso should stay balanced while walking. Loading should be as heavy as possible while maintaining good form.
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