Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

1:00 Banded Ankle Distraction

1:00 Banded Hip Distraction


2 Rounds:

10 Banded Good Mornings

10 Air Squats

10 Bent-Over Barbell Rows


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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