Blurry

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:30 Bike (moderate)

5 Seated Rope Pulls

10 hanging scap retractions,

10 kip to swing

10 goblet step back lunges (light)

10 goblet squats (light)

Metcon

Metcon (Time)

With a partner, complete for time:

10 Rope Climbs

300 ft Front Rack Double Dumbbell Walking Lunge (2×50/35)

50 Chest to Bar Pull Ups

100/90/80 Calorie Bike

50 Chest to Bar Pull Ups

50 Double DB Box Step-Overs (2×50/35) (24/20)

10 Rope Climbs

*Split all reps as desired. The lunges must be done alternated in 50ft increments.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: