Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2 Rounds:
5 single leg dumbbell RDLs (light/moderate) (each side)
5 single arm russian dumbbell swing (light/moderate) (each side)
5 single arm dumbbell presses (light/moderate) (each side)
5 spider man lunge stretch (each side)
5 Scorpions
Metcon
Metcon (Time)
Complete For Time:
30-20-10
Dumbbell Snatches (50/35)
Burpee Box Jump Overs (24″/20″)
2 Sets:
30-20-10
Dumbbell Snatches (65/45)
Burpee Box Jump Overs (30/24)
Weightlifting
Shoulder Press (9,7,5,3)
9-7-5-3 strict press (build to challenging weight for each set)
3×10 single-arm Dumbbell Bench Press (each side)
3×25 tricep press downs (banded)