Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds of:
200 Meter Ski
15 Banded Good Mornings
10 Cossack Squats/side
5 Pushups
Weightlifting
Deadlift (7 x 1 (Ascending))
Work up to a Heavy Single in 7 working sets
How to approach this lift:
Once warmed up make smart calculated jumps in weight to reach a Heavy Single.
Focus on keeping core tight with shoulders, torso, hips staying in line through each rep
Drive the feet through the floor and squeeze hips/glutes!
Rest 1-2 mins between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, partitioning reps as desired, complete AMRAP 24 of:
100 Double-Unders
80 Calorie Row
60 Deadlifts (225/155)
40 DB Bench Press (50/35)
20 Man-Makers (50/35)
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