Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Ski (OR Row)
10 Single Arm Bench Press R/L (Light)
20 Step Back Lunge
10 Hanging Scap Retraction
5 Strict Pull Up
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete as many rounds and reps as possible in 20 minutes of:
1 Rope Climb
10/7 Push Ups
25’ Walking Lunge
-alternate full rounds with a partner-
Rx+: Weight Vest (20/14)
Midline
Metcon (Checkmark)
2-4 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Landmine Twists
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
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