When You Were Young

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 cardio (your choice)

10 Air squats

5 Pushup to Downward Dog

10 Hanging scap retractions

6 Kipping Swings

2 Strict Pullups

5 Single arm dumbbell thrusters (each side) (light)

Metcon

Metcon (2 Rounds for time)

Complete For Time:

15-10-5

Dumbbell Thrusters (2×50/35)

20-15-10

Pullups

5 MINUTE CAP

-Rest Until Minute 6-

20-15-10

Dumbbell Thrusters (2×35/20)

15-10-5

Chest to Bar Pullups

8 MINUTE CAP
Complete For Time:

15-10-5

Dumbbell Thrusters (2×50/35)

30-20-10

Chest to Bar Pull Ups

5 MINUTE CAP

-rest Until Minute 6-

30-20-10

Dumbbell Thrusters (2×35/20)

15-10-5

Bar Muscle Ups

8 MINUTE CAP

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Landmine Chop/Side

10 Back Rack Walking Lunges

10 Ring Dips

RomWOD

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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: