Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Moderate Airbike
8 Thrusters
6 Good Mornings
4 Alternating V-Ups (each leg)
Weightlifting
Bench Press (5 x 5)
*Complete 15 Banded Tricep Pushdowns (banded) between sets
Deadlift (5 x 5)
Deadlift:
5×5 (Building)
*Rest 60-90 seconds between sets*
*perform 5 single leg Kettlebell deadlifts (each side) (moderate to heavy) in between sets
Gymnastics
Metcon
Metcon (Time)
“The 30’s”
For Time:
30/24 Cal. Assault Bike
30 Thrusters
30 Toes-to-Bar/Hanging Leg Raises