N.C. Kids – Tue, Dec 27

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2 Sets:

1:00 Assault Bike (moderate)

5 Pushup to Downward Dog

10 Banded Good Morning

5 Suitcase Deadlifts (each side) (moderate)

5 Cossack Squats(each side) (moderate)

5Dumbbell Push Press (each side) (moderate)

Metcon

Metcon (Time)

Complete 10 Rounds For Time:

5 Dumbbell Deadlifts

5 Dumbbell Front Squats

5 Dumbbell Push Presses

*Every time you break perform 5Burpee over Dumbbells

**You must also START the workout with Burpees

Weightlifting

Squat Clean (6 x 1 Across)

Technique Work