Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1 Minute Ski (build from easy to moderate pace)
10 Squats with Thoracic Rotation
10 Scapular Pushups
5 DB Snatch/Arm
Metcon
Metcon (Time)
Complete For Time:
21-15-9
Deadlifts (185/125)
Ring Push Ups
-rest 3:00-
15-12-9
Deadlifts (225/155)
Ring Push Ups
-rest 3:00-
9-7-5
Deadlifts (275/185)
Ring Push Ups
Weightlifting
Metcon (No Measure)
3-4 Rounds
1 set of 21’s Barbell Curls @ moderate weight – maintain quality
12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
15 Lying DB Pullover on Bench @ moderate weight – maintain quality
-Rest as needed b/t sets-
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