Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Light Row
Then…
60 seconds Couch Stretch/Side
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
10x Banded Monster Walk in Each Direction
10x Squat Jumps
Weightlifting
Back Squat
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-5 reps @ 85%
Metcon
Metcon (Time)
Complete 4 Rounds for Time of:
40 Double Unders
20 Pushups
20 KB Swings (53/35)
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