Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Assault Bike (easy/moderate)
0:30 Ski (OR Row) (fast)
5 Single Arm Dumbbell Push Jerk (Each side) (moderate)
12 Hanging Scap Retractions, 8 Kip to Swing, 4 Hanging Knee Raises
30 Single Unders, 15 Plate Hops
Metcon
Metcon (Time)
With a Partner, Partitioning as Desired, Complete 10 Rounds For Time:
18 Toes to Bar
9 Shoulder to Overhead (135/95)
54 Double Unders
Rx+:
Shoulder to Overhead (155/105)
Accessory Work
3 Sets:
10 Barbell Back Extensions
20 Standing Landmine Twists
10 (5/5) Heel Elevated Single Dumbbell Suitcase Carry Squat (5/Each Arm)
5 Tall Box Jumps
-Into-
5 Sets:
100m Row Sprints.
*These are ALL OUT sprints. Rest as needed between sets.
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