Crossfit North Cloud – CrossFit
Warm-up (No Measure)
4x :30/:30 Row
Banded Palloff Hold (squatting) x :30/side
Banded Monster Walk x 10 steps per direction
Banded Pause Squats x 10 (3 down/3 in bottom)
Side Plank Hold x :30/side
Russian Step-Ups x 10/leg
Every 2 minutes, for 12 minutes (6 sets):
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 5 reps @ 75%
*Focus on pacing and decreasing time under tension.
**The athlete should take no more than 1-2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
***Make sure you are hitting at or below parallel. Full depth/range of motion is important for building strength and flexibility! Ask a coach if you are not sure of squat depth!
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
18 Single Arm DB Overhead Walking Lunges (55/35)
*Complete your Walking Lunges as (9 Right Arm/9 Left Arm)