Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
1:00 Bike
1:00 Ski
5 Inchworm
10 Alt. V-Ups
10 Kettlebell Swings (moderate)
Metcon
Metcon (3 Rounds for reps)
With a Partner, Complete:
8 minute AMRAP:
4-8-12-16-20…
AirRunner (or C2 Bike) Calories
Burpee Box Jump Over (24/20)
-rest 2 minutes-
8 Minute AMRAP:
4-8-12-16-20…
Calorie Row
GHD or AbMat Sit-Ups
-rest 2 minutes-
8 Minute AMRAP:
4-8-12-16-20…
Calorie Ski
Sandbag Clean (150/100) *to shoulder
*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.
Accessory Work
Dumbbell Waiter Hold Curl
3 sets: 10 reps
*Rest as needed between sets.
** Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
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