Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 Bike
10 Banded Lateral Side Step (Each Way)
10 Banded Monster Walk (Forward/Backward)
10 Banded Air Squats
Weightlifting
Back Squat (4 x 5)
Back Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
Front Squat (4 x 5)
Front Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
Metcon
Metcon (2 Rounds for time)
2 Sets:
15-12-9
Row Calories
Lateral Burpee Over Rower
-Rest 2:00 Between Sets-
Accessory Work
Metcon (No Measure)
3 Rounds:
10/10 Bent Over Single Arm Rows
10/10 Seated Dumbbell Tricep Extensions
10 Dumbbell Lat Pull Overs
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