West Texas Rain

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (10 Damper)

20 Alt. Leg V-Up

10 Hanging Scap Retraction

5 Strict Pull Up

Metcon

Metcon (4 Rounds for reps)

12 Minute EMOM: (4 Rounds)

Minute 1: 15 AbMat/GHD Sit Ups

Minute 2: 200/150 Meter Run

Minute 3: 2 Rope Climbs

Weightlifting

Front Squat (3,3,2,2,1,1,1)

3 Front Squats

– rest 60-90 sec

3 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

*Build to a moderate single for the day (80-85%)

**NOT a Max Day.

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (10 Damper)

20 Alt. Leg V-Up

10 Hanging Scap Retraction

5 Strict Pull Up