Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Row
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
Metcon
Metcon (Time)
Complete 6 Sets for Total Time:
10 Deadlifts (225/155)
10 Burpee Box Jump Overs (24/20)
-Rest 1:00-
Rx+: DL @ (275/185)
Accessory Work
Metcon (No Measure)
2-4 Rounds:
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Hammer Curl (each side) @ light weight – maintain quality