Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Assault Bike
“Over-the-Fence” x 10 (each leg)
20 Red Band Pullaparts
Squat Hold x :60 seconds
20 PVC Passthroughs
Followed by…
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 7 reps
(use a progressively narrower grip for every set as possible)
Rest as needed
Weightlifting
Front Squat (5 x 2 – Across)
Five sets of:
Front Squat x 2 reps @ 90-92.5%
*Full rest between sets
**Weight is ACROSS all 5 sets
Metcon
Metcon (AMRAP – Reps)
For max calories/reps:
3 Minutes of SkiErg
Rest 60 seconds
3 Minutes of Wall Ball Shots (20/14)
Rest 60 seconds
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Double-Unders/Single-Unders (divide in half)
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