Paradise City

Crossfit North Cloud – CrossFit

View Public Whiteboard

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: