Paper Planes

Crossfit North Cloud – CrossFit

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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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