Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Hip Distraction x 30 seconds per side
Banded Samson Stretch x 30 seconds per side
Banded Thoracic Rotation x 10 rotations per side
Squat Rock x 60 seconds
Banded Triceps Stretch x 30 seconds
Bent-Over DB Row x 20 reps (use very light weight)
Followed by…
One set of:
60-second row or Assault Bike @ 70% Effort
15 Barbell Good Mornings (light)
60-second row or Assault Bike @ 80% Effort
10 Goblet Squats
60-second row or Assault Bike @ 90% Effort
Static Hang from Bar x 30-60 seconds
Metcon
*This week is “Test Week”
-All Metcons will be benchmarks and we will test maxes on various lifts.
-We will repeat the same workouts/lifts in 8 weeks!
-Today you can choose to complete Cindy or Mary…make sure you do the same one to test your progress in 8 weeks!
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups