Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Banded Ankle Distraction
1:00 Banded Hip Distraction
then…
2 Rounds:
10 Banded Good Mornings
10 Air Squats
10 Bent-Over Barbell Rows
Metcon
If you are competing Saturday, do the following:
EMOM 12:
1-8 Burpees
2-8/6 Calorie Bike
3-8 DB Push Press (4 Each Arm)
4-8/6 Calorie Ski
5k Row (Time)
Max Effort 5k Row
10k Row (Time)
Max Effort 10k Row
Accessory Work
Metcon (No Measure)
Goblet Squats:
4 sets x 8 reps; moderate weight. Same weight across all sets (controlled decent, fast stand)
Romanian KB Deadlift:
4 sets x 8 reps; lightweight/controlled reps.
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