Don’t Stop Believin’

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

Banded Scarecrow x 10 per side

Banded Sampson Stretch x 30-60 seconds per hip

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

500 M. Row

Then….

Barbell Warmup x 3 sets:

Clean Pulls x 3

Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Rest as needed

Weightlifting

Front Squat

Four sets of:

Front Squat x 3 reps @ 85-95%

Rest 2-3 minutes between sets…

Metcon

Metcon (Time)

Buy-In: 30/24 Calorie Bike

Then…

Three rounds of:

10 Thrusters (95/65)

15 Pullups

20 AbMat Situps
Rx+:

135/95 Thrusters

C2B Pullups

GHD Situps