Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Shoulder Distraction
Banded Hip Distraction
Foam Roll Quads
then…
1:00 Bike (faster every :20)
10 Reverse Lunge w/twist
10 Prisoner Kang Squats
Metcon
Metcon (Time)
With a partner, alternating full movements, complete 6 rounds for Time:
10 Shoulder-to-Overhead (115/80)
20 Calorie Run
30 AbMat Situps
Weightlifting
Clean and Jerk (3×1 Every :90)
Power Clean + Jerk Dip + Jerk:
– 3 x (1+1+1) working sets
* One set every :90 seconds
Then…
Power clean + jerk:
– 3×1 Working sets.
* One set every :90 seconds
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