99 Red Balloons

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Jog

5-10 Hand Release Push Up

0:15 Ring Push Up Plank Hold

10 Hanging Scap Retractions, 6 Kip to Swing

6 Single-Leg Toes-to-Bar

5 Box Jump w/Step Down

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, alternating movements, complete AMRAP 20:

10 Ring Push Ups

10 Toes to Bar

20 Box Jumps (24/20)

10/7 Calorie Ski

10 Deadlifts (225/155)

Accessory Work

Metcon (No Measure)

1-2 Rounds:

10 Ring Row – Feet Elevated

15 Ring Dips

15 Seated Alternating DB Curl

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

30yd Double DB Overhead Carry (Left– as heavy as possible)

30yd Double DB Overhead Carry (Right – as heavy as possible)

-Rest 1-2 min b/t round-

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