Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
20/16 Calorie Run
5 goblet squats (light)
5 jumping air squats
10 Push Press
Metcon
Metcon (5 Rounds for time)
With a partner, complete 5 Sets for Times: (1 Set Every 4:00)
30 Wallballs (20/14)
20/15 Calorie SkiErg
10 Thrusters (135/95)
Accessory Work
Metcon (No Measure)
3-4 Rounds
10 Standing Lateral Raise @ light/moderate weight
10 Ring Row Feet Elevated
20 Standing Tricep Extension w/ Band Inverted Skull Crusher
10 Seated Alternating DB Curls (each side)
10 overhead plate situps
10 Dip Support Leg Raise
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
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