Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Assault Bike
Then…
2 Rounds of:
10 Scap Pullups
10 V-Ups
10 Barbell Good Mornings
10 Banded Air Squats
Weightlifting
Front Squat (5 x 6 (E2MOM x 5))
Every 2:00, for 10 Minutes (5 Sets) complete 6 Front Squats.
*Build in weight to a heavy set of 6 for today!
*Don’t crash at the bottom, maintain core tightness and explode out of the bottom of the squat.
*Focus on your breathing. Breathe in and out at the top of the rep and press out through your midsection while actively moving the weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15 of:
15 Pullups
30 Front Rack Reverse Lunges (95/65)
15 Shoulder-to-Overhead (95/65)
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