Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
1:00 Jog
5 Banded Air Squat
5 Inchworm w/Push Up
10 Red Band Pullaparts
Metcon
Metcon (2 Rounds for time)
2 Sets:
300/250 Meter Ski
30 Air Squats
10 Burpee Pull Ups
-Rest 2:00 b/t sets-
Weightlifting
Flow goes as follows:
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
*Superset: Complete the Deadlift, rest minimally and then Bench Press.
**Rest as needed between the sets.