Dodging Raindrops

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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