Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Scarcrow x 10 per side
Banded Good Mornings x 20
Banded Lat Stretch x 30-60 seconds per arm
Then…
Accumulate 30 Calories on Ski/Bike/Row
Then…
Banded Monster Walk x 10 steps each Direction
Banded Squats x 10
KB Swings x 20
Weightlifting
Front Squat ((2 + 4) x 4)
*Perform the first 2 front squats at a tempo of 32X1, then immediately without re-racking…perform 4 squats without any tempo restriction – focus on speed of the concentric movement.
**Tempo = 3 second descent/2 second pause in bottom/fast stand/1 second pause at top.
***Start LIGHT…these will get heavy and VERY challenging.
Metcon
Metcon (Time)
Complete, For time:
60 Calories of Rowing
30 Double DB Snatch (50/35)
15 Double Dumbbell Burpee Box Step-Overs (50/35, 24″/20″)
Time Cap = 15:00 – please adjust loading accordingly.
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