Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 sets:
1:00 Row (OR Cardio)
10 Hanging Scap Retraction
5 Strict Pull Up
10 Front Squat (45/35)
10 Strict Press (45/35)
-Then-
Build to Front Squat/Thruster weight
Metcon
Metcon (Time)
With a Partner, alternating full sets, complete 3 sets each: (6 total)
10 Front Squat (155/105)
20 Pullups
5 Thruster (155/105)
With a Partner, alternating full sets, complete 3 sets each: (6 total)
10 Front Squat (185/125)
25 C2B Pullups
5 Thruster (185/125)
Accessory Work
Metcon (Checkmark)
2-4 Rounds:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
*Rest 2:00 b/t sets