Under the Bridge

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Ski

then…

Two sets of:

:30 second Banded Palloff Squat Hold (each side)

10 x Banded Lateral Monster Walk (each direction)

10x Banded Squats

10x Plank Shoulder Taps (each arm)

5x Russian StepUps (each side)

Weightlifting

Back Squat (Heavy 1-Rep)

Every 90 Seconds, for 12 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

*Your goal is to use sets 6-8 to establish TODAY’s heavy 1-Rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders/80 Single-Unders

20 Wallballs (20/14)

10 Ring Dips

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