Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Banded Hip & Ankle Distraction x 30 seconds per side
Couch Stretch x 60 seconds per side
400 M. Run
Followed by…
Barbell Complex x 3 sets:
Muscle Snatch x 3
Overhead Squat x 3
Hang Snatch x 3
Snatch Balance x 3
Weightlifting
Seated DB Shoulder Press (5 x 6)
Every 2 minutes for 10 minutes (5 sets):
Complete 6 reps of Double Dumbbell Seated STRICT Press.
Build in weight across the 5 sets to a heavy set of 6 for the day.
Metcon
Metcon (Time)
Complete 21-15-9 For Time of:
Power Snatch (95/65)
Pullups
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