Crossfit North Cloud – CrossFit
Warm-up
https://www.youtube.com/watch?v=vNey0PR46F4
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
2 Rounds of:
1:00 Machine
10 PVC Pass Throughs
10 Air Squats
10 Pushups
Weightlifting
Push Press (5 x 5 @ 75%)
Complete 5 sets of 5 PUSH Press @ approximately 75% of your 1-RM.
Metcon
Metcon (Time)
Complete 3 Sets for times of:
10 Power Clean 135/95
24/20 Calorie Row
10 Pullups
-Rest 2 Minutes between sets-
TARGET SCORE
Target Time each set: 5 Minutes (or less)
STIMULUS
This workout is fast and high heart rate.
*Push the pace from the beginning, but don’t sacrifice form for speed!
Accessory Work
This is optional, and can be done at home as well!
3 Rounds:
10/10 Shrimp Squats
:30 Plank
10 Band Pull Aparts
crossfitnorthcloud.com 