By The Way

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

250m Ski OR Row (Easy/Moderate Pace)

5 One Arm Hang & Shrug (each side)

10 Standing Banded Arch Hollows

5 Body Row on Bar (OR Ring Rows)

10 Box Step Ups

5 Inch Worms

Metcon

Metcon (4 Rounds for reps)

4 Sets

AMRAP 3 Minutes

14 Chest to Bar PullUps

7 Box Jump Overs (24″/20″)

*Remainder of time complete max effort Wall Walks

-“rest” 1 minute between rounds-
4 Sets:

AMRAP 3 Minutes

20 Chest to Bar Pull-Ups

10 Box Jump Overs (24″/20″)

*Remainder of time complete max effort Wall Walks

-rest 1 minute between rounds

Midline

Metcon (No Measure)

For Quality, 4 Rounds:

10 Overhead Plate Situps

10 Hollow Rocks

10 Strict Hanging Leg Raise

10 Standing Banded Pallof Press (each side)

20 KB Front Rack Marches (each side)

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