Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Two Rounds of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 20 seconds
Interval 3 – Squat Jumps x 15
Interval 4 – Plank Shoulder Taps x 30
Weightlifting
Push Jerk + Split Jerk (8 x 1)
From the rack:
Perform 1 Push Jerk directly into one Split Jerk
Take 10 – 12 minutes to complete:
Push Jerk + Split Jerk
Build over the course of the 8 sets to today’s heavy.
Metcon
Metcon (3 Rounds for reps)
Three sets for max reps of:
60 seconds of Overhead Squats (95/65)
60 seconds of Handstand Push-Ups
60 seconds of Toes to Bar
60 seconds of Kettlebell Swings (53/35)
Rest 60 seconds
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