NC Kids – 06222022

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 5 Burpees 10 DB Push Press (5/arm) 15 Sit-Ups 20 Plate Hops Skill Work Metcon (No Measure) “Pistol” Squats Rope Climbs Metcon Metcon (3 Rounds for reps) With a partner, alternating movements: (3 Rounds) AMRAP 6: 7/5 Calorie Row 10Continue reading “NC Kids – 06222022”

NC Athletics – 06222022

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Jog then… 3 Rounds: 10 Landmine Press (5/arm) 10 Banded Good Mornings 10 Scapular Pullups Metcon Metcon (5 Rounds for reps) Every 7:00, for 35:00 (5 Rounds) AMRAP 5:00: 20/15 Calorie Row 15 DB Bench Press 10 Pullups 5 DeadliftsContinue reading “NC Athletics – 06222022”

Short Skirt Long Jacket

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 2:00 Row (moderate) 10 Hang Squat Clean (45/35) 10 Red Band Pullaparts 10 Kipping Swings 10 Strict Pullups -Then- Build to Squat Clean weight. Metcon Metcon (Time) For Time: 12 Squat Cleans (115/80) 24 C2B Pullups (18 Bar Muscle Ups) 12 SquatContinue reading “Short Skirt Long Jacket”