Bust A Move

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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