Stellar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Assault Bike (moderate)

:30 Push Up Plank Hold

10 Front Squat (Empty Barbell)

10 Single Arm Dumbbell Press (each side) (Light-Moderate)

10 Lateral Box Step Up (each side)

Metcon

Metcon (Time)

With a partner, complete the following:

21-15-9

Calorie Bike

Handstand Push Ups

-Rest 3:00-

21-15-9

Calorie Bike

Front Squats (95/65)

-Rest 3:00-

21-15-9

Calorie Bike

Push Press (95/65)

-Rest 3:00-

21-15-9

Calorie Bike

Pistols

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