Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Banded Ankle Distraction/Side
1:00 Banded Hip Distraction/Side
Then…
2 Rounds:
1:00 Bike
10 Jumping Squats
20 Alternating Leg V-Ups
10 Ring Rows
Weightlifting
3 Front Squats + 4 Back Squats (3 x 1 Complex)
3 Front Squat-Rack it right into-4 Back Squats
*Every 2:00 for 6 Minutes, complete one Squat Complex. Do not rest between the Front and Back Squats. Rack the bar and immediately change grip and go into back squats.
*Complete 3 working sets of 3 Front Squats + 4 Back Squats.
*The weight should build across all three sets and should start around 70% of your 1-RM Front Squat.
*Complete 2 Warmup Sets of Front Squats and Back Squats
Warmup Sets:
1-Front Squat x 8
2-Back Squat x 8
3 – Front Squat x 5
4 – Back Squat x 5
Metcon
Metcon (3 Rounds for reps)
Every :90 Seconds, for 18 Minutes (3 Rounds) Complete for MAX REPS per Round:
1 – American Kettlebell Swings (53/35)
2 – SkiErg for Calories
3 – Wallballs (20/14)
4 – Rest
Accessory Work
Metcon (No Measure)
3 Sets:
10 Single Arm Dumbbell Lateral Box Step Up (R/L)
10 Weighted Hip Extension
10 Dumbbell Single Arm Bent Over Rows R/L
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