All I Do Is Win

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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