Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (moderate pace)
8 Hanging Scap Retractions
4 Kip Swings
2 Strict Pull Ups
:30 Handstand Hold
Metcon
Metcon (Time)
Complete 5 Rounds For Time:
18/12 Calorie Row
12 Chest-to-Bar Pullups
6 Handstand Pushups
Accessory Work
Accessory Work (No Measure)
2-3 Rounds Not For Time:
6 Barbell Bench Press (moderate/heavy)
10 Barbell Drag Curls (moderate)
12 Reverse Grip Barbell Bench Press (moderate)
10 Dumbbell Hammer Curls (moderate) (each side)
12 Flat Bench DB Chest Fly (moderate)
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