Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
2 Rounds:
1:30 Machine
15 Banded Lateral Side Step (Each Way)
15 Banded Air Squat
15 Upright Rows/Arm
:30 Bar Hang
Weightlifting
Bench Press (4 x 5)
Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
Deadlift (4 x 5)
Deadlift for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
5 DB Power Clean
5 Burpees over DB