Learn to Fly

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

2-3 Sets:

5 Pushup to Downward Dog

10 Alt. V-Ups

10 Cossack Squats

5 PVC Passthroughs

Metcon

Metcon (2 Rounds for reps)

In a team of 2, complete 3 sets:

AMRAP 9 Minutes:

20 Bench Press (135/95)

20 Calorie Ski

-Rest 3 Minutes b/t sets-

AMRAP 9 Minutes:

20 Wallballs (20/14)

20 AbMat/GHD Situps

Accessory Work

Metcon (No Measure)

3 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Landmine Row @ moderate weight – maintain quality

12 Neutral Grip Lat Pulldowns @ maintain quality

15 Bent Over Banded Tricep Extension @ maintain quality