Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Ski (OR Row) (Moderate)
10 Scorpions
10 PVC Passthroughs
10 PVC Good Mornings
Metcon
Metcon (Time)
With a Partner, Complete:
100/90/80 Calorie Ski
100 Hand-Release Pushups
100/90/80 Calorie Row
Weightlifting
DB Bench Press (4 x 8)
*4 Sets of 8 Dumbbell Bench Press with (3:0:2:0)
**Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)
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