Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Hip Distraction x 60 seconds per side
Hawaiian Squats x 10 reps per side
Russian Baby Makers x 10 reps
AbMat Situps x 20
Followed by…
Two sets of:
Assault Bike x 30 seconds
Good Mornings x 20
Weightlifting
Deadlift (E2:00 x 6 (3 @ 31×1))
Build in weight across the first three sets, then sets 4,5 & 6 are the SAME WEIGHT ACROSS!
Complete one set every 2 minutes.
Tempo is this:
3 seconds down, 1 second pause on the ground (NO Bounce), Explode up, 1 second pause at top.
Metcon
Metcon (Time)
For time:
75/50 Calories of Rowing
25 Front Squats (155/105)
25 Burpee Box Jump-Overs (24″/20″)
crossfitnorthcloud.com 