NC Athletics #001

Crossfit North Cloud – N.C. Athletics

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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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