Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
15/12 Calorie Bike (easy to moderate)
10 Hanging Scap Retractions
3 Tempo Strict Pull Ups (controlled down and up)
10 Single Arm Bench Press (each arm, moderate)
Metcon
Metcon (5 Rounds for calories)
With a Partner, Complete 5 Sets for Max Calories (New set every 5 minutes):
AMRAP 4:00:
2 Rounds:
8 Strict Pull Ups
12 Dumbbell Bench (2×50/35)
then…
*Max Bike Erg Calories in Remaining Time
-Rest 1:00-
Rx+:
12 Strict Pullups
12 DB Bench (2×65/45)
Accessory Work
Accessory Work (No Measure)
1-3 Rounds:
10 Weighted Hip Thrust @RPE 7
10 Russian Kettlebell Swing @RPE 7
10 GHD Hip Raise @RPE 7
30yd Lateral Band Walk (each side) @RPE 7
15 Abmat Sit ups
30 Heel Taps (each side)
30 sec Parallette L-sit hold
30 Heel Taps (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 3 minutes b/t rounds-
crossfitnorthcloud.com 