Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
10 spiderman lunge stretch (each side)
10 Pushup to Downward Dog
then…
3-5 Minutes of SU/DU practice
Metcon
Metcon (3 Rounds for reps)
6 Rounds for Max Reps:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-
Record as follows:
Round 1: Row Cals
Round 2: Burpees
Round 3: DU/SU
Accessory Work
Metcon (No Measure)
3 Sets:
10 Banded Tricep Extension
5 Renegade Rows
10 DB Lateral Raises
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