Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Bike or Jog (start easy and build to moderate/fast by end of last set)
14-20 Alt. Leg V-Up
10 Hang Power Clean (start with empty barbell and build in weight each set)
then…
Build to Hang Clean Weight
Metcon
Metcon (4 Rounds for time)
With a Partner, Complete 4 Sets for Times:
20/15 Calorie Row & Ski (each at the same time – switch machine each set)
20 Synchro AbMat or GHD Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-
Gymnastics
Metcon (Checkmark)
8-12 Minute EMOM:
Odd Minutes: 50 Foot Handstand Walk
Even Minutes: 10 Russian Pushups
*Scale Handstand Walk to 20 Box Handstand Shoulder Taps OR 10 Handstand Taps against wall.
**Russian Pushups: https://www.youtube.com/watch?v=a1s0rLOdTpg&feature=youtu.be
crossfitnorthcloud.com 