Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Twice Through:
Run 400 M.
Scapular Push-Ups x 15
Lunge w/ Twist x 20
Followed by…
Double-Under Practice x 3-5 minutes
*If you are solid with your DUs, then spend this time working on a gymnastic weakness of your choice.
Accessory Work
Four sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 30 seconds
Seated DB Shoulder Press x 5 Reps @20X1
Rest 30 seconds
Seated DB Shoulder Press (5,5,5,5)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders/60 Single-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
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