Crossfit North Cloud – CrossFit
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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