Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
then…
2 Rounds:
1:00 Bike
10 Russian KB Swings
10 Pushups
10 Scapular Pullups
Weightlifting
2 Strict Press + 4 Push Press (E2MOM x 5)
Complete without racking the bar:
2 Strict Press (no dip) directly into 4 Push Press (dip/drive/press)
Every 2 Minutes for 10 Minutes (5 sets):
Complete 1 rep of the complex.
*This is the going to be a long time under tension, start SUPER light and build over the course of the 5 sets.
Metcon
Metcon (Time)
Complete 3 Rounds for Time:
10 Strict Pullups
500/400 Meter Row
10 Devil Press (50/35)
Accessory Work
Metcon (No Measure)
3 Rounds:
10/10 Bent Over Single Arm Rows
20 Seated Dumbbell Tricep Extensions
20 Dumbbell Lat Pull Overs
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