Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:10 Bike
then…
3 Sets:
12 Banded Good Mornings
10 Lunge w/Twist
8 Pushups to Downward Dog
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete AMRAP 21:
21 Wallballs (20/14)
15 Dbl DB Shoulder-to-Overhead (50s/35s)
9 Deadlifts (225/155)
*15/12 Calorie Ski
*Partners 1 and 2 begin working on the AMRAP, partitioning work as desired, while Partner 3 skis.
**When Partner 3 finishes ski, Partner 1 skis and P2/P3 work on the AMRAP, and so on.
***Partners rotate in the same order the duration of the workout, and may only be working if a partner is skiing.
****Ski doesn’t count for reps. It’s just for fun. 🙂
Accessory Work
Metcon (No Measure)
3 Rounds:
10 Landmine Row (each arm)
10 Tempo DB Bench (light)
10 Supine Ring Rows
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