Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
400 Meter Jog
then…
3 Rounds:
10 Landmine Press (5/arm)
10 Banded Good Mornings
10 Scapular Pullups
Metcon
Metcon (5 Rounds for reps)
Every 7:00, for 35:00 (5 Rounds)
AMRAP 5:00:
20/15 Calorie Row
15 DB Bench Press
10 Pullups
5 Deadlifts
-Rest 2:00-
Accessory Work
Metcon (No Measure)
2 Sets:
10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
10 DB Bent Over Row @ moderate weight – maintain quality
10 Single Arm Lat Pulldown @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight