Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio
then…
2 Rounds:
10 Bulgarian Split Squats (each leg)
10 Red Band Pullaparts
Metcon
Metcon (Time)
With a partner, alternating full sets, complete 4 sets each of:
20/15 Cal Ski
100’ Back Rack Walking Lunge (115/80)
20/15 Cal Ski
Rx+:
4 sets
25/20 Calorie Ski (OR Row)
100’ Back Rack Walking Lunge (135/95)
25/20 Calorie Ski (OR Row)
-Rest 1:1 between sets-
Accessory Work
Metcon (No Measure)
2-3 Rounds:
10 Diamond Pushups
10 Revers Grip Lat Pull Downs (OR Chin-ups)
15 Barbell Skull Crushers
15 Standing Barbell Curl
10 Strict Abmat Situps (No hands)
30 Flutter Kicks (each side)
10 Landmine Windmills (each side)
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
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