Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
250m Row (OR Cardio) (Moderate)
5-10 Box Dip
10 Alt. Leg V-Up
10 Hanging Scap Retractions
5 Strict Pull Ups
Weightlifting
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
250m Row
10 Strict Ring Dips
15 GHD OR AbMat Situps
20 Pull Ups
Accessory Work
Metcon (Checkmark)
2 Sets (Not For Time)
10 Straight Arm KB Sit ups
10 Wide Grip Barbell Bicep Curls
10 Landmine Lunge Side Twist (10/each side)
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