Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Hip Distraction x :30/side
Lunge w/twist x 20 steps
Then…
10 Cal Bike
20 Box StepUps
10 Cal Row
20 Romanian Deadlifts
10 Cal Ski
20 Russian KB Swings
Weightlifting
Deadlift (Heavy 1-Rep)
*Take 15 minutes to build to today’s heavy 1-rep deadlift.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders/80 Single-Unders
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)