Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 cardio (your choice)
6 hanging scap retractions
4 kip to swing
2 strict toes to bar (OR Hanging knee raise)
5 front squats (empty bar)
5 empty bar push presses (empty bar)
50 single unders
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete AMRAP 20:
20 Overhead Lunges (95/65)
20 Toes-to-Bar
20 Thrusters (95/65)
20 Box Jumps (24/20)
20 Power Cleans (95/65)
*Teammates rotate through 200 M. Run for the duration of the workout.
**Always one running, one working on amrap and one resting.
Accessory Work
Metcon (No Measure)
3-4 Rounds:
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
21 Kettlebell Front Rack March Steps (each side)
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