Crossfit North Cloud – CrossFit
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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