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Crossfit North Cloud – CrossFit

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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

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