On Fire

Crossfit North Cloud – CrossFit

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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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