Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
1 Minute Row (start easy and build intensity each round)
5 inchworms
10 lateral box step ups
10 Cossack Squats (each side)
Weightlifting
Half-Kneeling Landmine Press (5 x 8 (each arm))
Complete 5 sets of 8 reps on each arm.
*In between sets, complete :30 Handstand Hold OR DB Overhead Hold.
https://www.youtube.com/watch?v=ORoOn93dnh4&t=9s
Metcon
Metcon (Time)
For Time:
3-6-9-12-9-6-3
Double DB Front Squats (50/35)
Burpee Box Jump Over (24″/20″)
TARGET SCORE
Target Time: 10 Minutes
Time Cap: 12 minutes
STIMULUS and GOALS
This is a moderate/hard effort stimulus that is simply a grind. It’s a classic crossfit couplet style workout designed to keep you moving fast throughout.
WORKOUT STRATEGY & FLOW
Double DB FS: Pick a pace that you can keep moving at. No long breaks here!
Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with little to no breaks. We recommend quick step up burpees.
crossfitnorthcloud.com 