Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Of:
1:00 Easy Ski
20 Banded Good Morning
10 Split Stance Kettlebell RDL R/L
0:30 Side Plank R/L
Weightlifting
Deadlift (Today’s 1-RM)
Climb to today’s 1-RM.
*Remember that this is the beginning of a strength cycle, so we are simply setting a current baseline to work from.
*Don’t let form breakdown, this should be a max with very well executed form.
*Brace your core, pull your hips under and hinge the bar off the ground, pressing through your heels instead of “lifting the bar off the ground.”
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds and Reps Possible in 20 Minutes of:
250 Meter Ski
800 Meter Bike
250 Meter Row
Accessory Work
Metcon (No Measure)
3 Rounds:
5/5 Turkish Get Ups
30 Hip Extensions
20/20 Banded Hamstring Curls
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