Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Ankle Distraction x :60/side
Couch Stretch x :60/side
Empty Bar Front Squat Hold x :60 seconds
Followed by…
6x :20/:10 Assault Bikes
Bear Crawl x 50 ft forward + 50 ft backward
Single-Leg Lateral Jumps x 20per leg
Weightlifting
Back Squat (Heavy 3-Rep)
Every 2:00 x 6 (12 minutes) complete one set of 3 Back Squats starting at approximately 60% of your max.
Metcon
Metcon (Time)
Complete Three Rounds for Time of:
500/400 M. Ski
10 Hang Squat Cleans (155/105)
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