Don’t Walk Away

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (High Damper)

10 PVC Pass Through

10 PVC Overhead Squat

10 Kip to Swing

10 Alt. Leg V Up

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:

10 Overhead Squats (95/65)

15 AbMat/GHD Sit Up

10 Overhead Squats (95/65)

15 Toes to Bar

10 Overhead Squats (95/65)

-Rest 3:00 b/t sets-
Rx+:

3 Sets For Times:

10 Overhead Squat (115/80)

20 GHD Sit Up (OR 40 Alt. Leg V-Up)

10 Overhead Squat (115/80)

20 Toes to Bar

10 Overhead Squat (115/80)

-Rest 3:00 between sets-

Accessory Work

Metcon (No Measure)

2-4 Rounds

15 Standing Barbell Curl @ moderate weight – maintain quality

15 GHD Hip Raise

15 Russian Kettlebell Swing @ heavy weight

-Rest 2-3 min b/t round-

RomWOD