Crossfit North Cloud – CrossFit
Warm-up
Metcon
Metcon (3 Rounds for time)
With a partner, complete For Time:
3 sets:
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-
Midline
Metcon (No Measure)
3-4 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
10 Landmine Windmills (each side)
30 yd DB Farmers Carry (each side – as heavy as form can be maintained)
Accessory Work
4 Rounds:
20 Band Pull Through @ heavy weight band – maintain quality
20 GHD Hip Raise
10 Rear foot elevated DB Split Squat (each side) @ moderate weight
-Rest as needed b/t rounds-
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