Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2 Sets:
7 Push Press
14 Alt. V-Ups
7 Prisoner Kang Squats
Metcon
Metcon (4 Rounds for time)
Complete 4 Sets for Times: (1 Set Every 6:00)
21/16 Calorie Row OR Ski
11 Dbl. DB Push Press (50/35)
15/12 Calorie Row OR Ski
11 Burpees over the DB
9/7 Calorie Row OR Ski
Accessory Work
Metcon (No Measure)
3 Sets:
Single Arm Kettlebell Front Rack Wall Sit: 30 seconds each side
60 Second Weighted (OR Banded) Plank
Single Arm DB/KB OH Hold Walking Lunges 20 steps (10/10)
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