Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Cardio (your Choice)
8 Single Arm Kettbell Swings (each Side) (light/moderate)
12 Alternating V Ups
Metcon
Metcon (4 Rounds for reps)
With a partner, complete 4 Rounds of the following:
AMRAP 6:
30/27/24 Calorie Bike
30 GHD/AbMat Situps
30 American KB Swings
*Max Reps in remaining time:
Sandbag-over-the-Shoulder (150/100)
-Rest 1:00-
Midline
Metcon (No Measure)
2-4 Rounds:
10 Evil Wheel
10 Pulse Ups
10 Standing Banded Pallof Press (each side)
10 Landmine Windmills (each side)
Pulse Ups:
https://www.youtube.com/watch?v=Dv3G4WOFG5A
Banded Pallof Press:
https://www.youtube.com/watch?v=ROfbsAwixoU
Landmine Windmill:
https://www.youtube.com/watch?v=W5d1DhylcHA
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