Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
10:00 Clock:
200m Easy Run
10 Bent Over Barbell Row
10 Prisoner Kang Squats
:30 Bar Hang
Weightlifting
Bench Press (5 x 5 @ 80%)
5×5 @ 80% +
* Minimize elbows flaring out. Drive through the chest and triceps.
* Don’t start set 1 any higher than 80% then stay there or build slowly based on feel
Metcon
Metcon (Time)
Complete 4 Rounds for time of:
400 M. Run
20 Pushups
20 Power Snatch (75/55)
*Time Cap for this workout is 20 minutes.
Accessory Work
Metcon (No Measure)
3 Rounds:
10 split stance RDL R/L
10 Step Back Lunge
10 Cat/Cow Exercises
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