Crossfit North Cloud – CrossFit
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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