Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 Meters
Banded Shoulder Distraction x :20/position
Banded Monster Walks x 10 steps/direction
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Weightlifting
Paused Front Squat + Front Squat (6 x 1+1)
Pause (Tempo) Front Squat + Front Squat (No Tempo)
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
Metcon
Metcon (Time)
For time:
50 Calories of Rowing
100 Wallballs (20/14)
50 Toes to Bar
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