Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Ski
then…
1-2 Sets:
20 Alt. Leg V-Up
10 Kip to Swing
5 Box Jump w/Step Down
15 Banded Good Morning
10 Hang Dumbbell Snatch (light)
Metcon
Metcon (4 Rounds for time)
Complete 4 Sets For Times:
10 Double Dumbbell Snatch (2×50/35)
10 Box Jump (with Step Down) (24/20)
10 Toes-to-Bar
10 AbMat or GHD Sit Ups
10/8 Calorie Assault Bike
-rest 2 minutes b/t sets-
*Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..)
**You must finish all reps of the movement once you start that movement, before going onto another movement.
Rx+:
4 sets:
15 Double Dumbbell Snatch (2×50/35)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar
15 GHD Sit Ups
15/12 Calorie Assault Bike
-rest 2 minutes b/t sets-
Accessory Work
Accessory Work (No Measure)
3 Sets:
:30-:45 Barbell Back Extension Hold
20 Standing Landmine Twists
10 Ring Support Knee Ups + Right Leg Straight + Left Leg Straight
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