Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (Your Choice)
10 Hand Release Push Up
10 Hanging Scap Retraction
5 Ring Rows
-Then-
Build to Bench Press weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete AMRAP 25minutes:
20/16 Calorie Assault Bike
15 Dumbbell Bench Press (2x50s/35s)
10 Strict Pull Ups
Accessory Work
Accessory (No Measure)
3 Sets:
10 Back Extensions
10 Heel Elevated Squat
5 Tall Box Jump
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