Square Dance

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00-2:00 Cardio

20 Alt. Leg V-Up

10 Inchworm w/Push Up

10 Air Squat

10 Hanging Scap Retraction

Metcon

Metcon (2 Rounds for reps)

Complete 2 Rounds through the following with a Partner:

AMRAP 3 Minutes

500/450/400m Ski

Max Synchro Toes to Bar

-rest 1 Minute-

AMRAP 3 Minutes

35/31/27 Calorie Assault Bike

Max Synchro Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes

500//450/400m Row

Max Synchro Pistols (only synchro at the top)

-rest 1 Minute-

AMRAP 3 Minutes

400/350/300m Run

Max Synchro Burpee Pull Up

-rest 1 Minute-

*no additional rest b/t rounds*
Rx+: 3 Rounds (48 minutes total)

Midline

Metcon (No Measure)

3 Sets:

5 Renegade Rows (w/pushup)

10 Landmine Sit-Up to Press

:30 Face Up GHD Hold

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