Helena

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Ski OR Row

then…

2 Rounds:

4 spiderman lunge stretch (each side)

4 inch worms

4 box step ups

3 strict pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

9 Toes-to-Bar

9 Burpee Box Jump-Overs (24/20)

Weightlifting

Back Rack Lunge (20,14,10)

20 Back Rack Lunges (total)

14 Back Rack Lunges (total)

10 Back Rack Lunges (total)

– move down in reps and up in weight each set

-Don’t work up to a max, but a smooth heavy set that you can control comfortably

Midline

Metcon (No Measure)

1:00 Plank

10 Strict Toes to Bar

1:00 Right Side Plank

10 Strict Toes to Bar

1:00 Left Side Plank

10 Strict Toes to Bar

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