Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Monster Walk x 10 steps each direction
Banded Air Squats x 10
followed by…
Three rounds of:
Assault Bike x 10/7 calories
Pushups x 10
AbMat Situps x 10
Weightlifting
Back Squat (5 x 6)
*Take 15 minutes to complete 5 sets of 6 back squats.
*Weight is across, should be something that is challenging by the 5th and 6th reps but your form should stay solid and shouldn’t be heavy enough that you fail.
Metcon
Metcon (Time)
Complete For Time:
4 Rounds of:
10 Handstand Pushups
200 M. Run
30 Dumbbell Snatch (50/35)
*Time Cap: 15 Minutes
**60 Reps per round
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