Readymade

Crossfit North Cloud – CrossFit

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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

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