Crossfit North Cloud – CrossFit
Warm-up (No Measure)
Crossover Symmetry Activation
10 PVC Pass Throughs
10 Banded Lateral Side Step (Each Direction)
10 Banded Air Squats
10 Kip Swings OR 5 Strict Pullups
Complete the following for TOTAL TIME:
Hang DB Squat Clean (50/35)
Burpee Box Jump Over (24/20)
Target Time each set: 7 Minutes
This workout is all about consistency. Consistent pace on the machines especially!
WORKOUT STRATEGY & FLOW:
Hold a moderate pace on the ski erg/rower and bike throughout the workout.
Burpee box jump overs should be kept at a consistent pace. A step down/step up burpee is a good idea!
Smart sets Squat Cleans/Deadlifts from the beginning!
Metcon (No Measure)
12 Front Rack Step ups R/L
Max Set Pushups
*Rest until recovered b/t sets