Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm DB Strict Press (R/L)
20/16 Calorie Row
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 9:
Buy-In: 400 Meter Run
*In remaining time:
15 Box Jump-Overs (24/20)
12 AbMat/GHD Situps
9 DB Bench (50/35)
Weightlifting
Deadlift (EMOM 10 (building))
Aim to end around 90% of your 1-RM.
Midline
Metcon (No Measure)
2-4 Rounds:
10 Evil Wheels
15 Russian Twists w/ medball (each side)
30 Flutter Kicks (each side)
60 Second Plank
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