Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Machine
then…
2 Rounds:
10 Banded Air Squats
5 Kip to Swing
5 Knee Tucks
5 Strict Pull Ups
5 Inchworms
Metcon
12 Days of CrossFit (Time)
“12 Days of CrossFit”
1 Squat Snatch (135/95#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)
8 AbMat Sit-ups
9 American KB Swings (70/53#)
10 Lunges (10 EACH side)
11 Wallballs (20/14#)
12 Oz. Beer!…Or 12 Cal Assault Bike!
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”
12 Days of CrossFit (CompTrain) (Time)
”12 Days of CrossFit”
1 Squat Snatch (165/115#)
2 Box Jumps (30/24″)
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Handstand Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side – 20 total)
11 Wallballs (30/20#)
12 Cal Assault Bike
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….
crossfitnorthcloud.com 