Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Ankle Distraction x 30 seconds per side
Banded Hip Distraction (any) x 30 seconds per side
Static Hang x 30-60 seconds
Followed by…
Row 500 Meters
Two sets of:
10 Reverse Lunges (5/side)
10 Ring Rows
20 Mountain Climbers
Weightlifting
DB Walking Lunge
Complete 3 sets of:
Dumbbell Walking Lunge x 20 steps (10 each leg)
*Go heavy on the final set, the last 4 or 5 steps should not be performed without struggle.
**Stand up completely between reps, and REST between your sets!
Metcon
Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders OR 40 Single-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (50/35)
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
crossfitnorthcloud.com 