Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds:
15/12 Calorie Row
10 Hanging Scap Retraction
10 Hand-Release Pushups
30 Single Under
30′ Walking Lunge
Weightlifting
Push Press (5,5,4,4,3,3)
1: 5 reps @ 60%
2: 5 reps @ 60%
3: 4 reps @ 70%
4: 4 reps @ 70%
5: 3 reps @ 80%
6: 3 reps @ 80%
Keep torso vertical through the dip and drive and maintain a tight core.
Head through at the top, no re-dip of the knees!
– rest 1-2 minutes between sets
Metcon
Metcon (Time)
Complete For Time:
100 Double-Unders
30 Power Cleans (135/95)
100 Double-Unders
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