Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Row
10 Single Arm Dumbbell Presses (moderate weight) (each side)
10 One Foot Plate Hops/Side
10 Shrimp Squats/Side
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, partitioning reps as desired, complete AMRAP 25:
50/40 Calorie Assault Bike
50 Alt. Pistols
100 Double-Unders
50 Handstand Pushups
50 Alt. DB Snatch (50/35)
Accessory Work
Metcon (No Measure)
5 Rounds
10 Banded Pushups
10 Body Row on Racked Barbell
20 Standing Tricep Extension w/ band
10 Standing Alternating DB Curl (each side)
20 Strict Abmat Situps (no arms)
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
-Rest 2 min b/t round-
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