Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
1:30 Jog or Bike (easy to moderate)
10 Heel Elevated PVC Overhead Squat (narrow as possible)
10 Scorpions
“Squat Prep”
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
Weightlifting
Front Squat (E2MOM: 5 x 3 @ 80% 1-RM)
5×3 Front Squat @ 80% 1 RM Front Squat
*Do one set every 2 minutes
Metcon
Metcon (3 Rounds for time)
Complete 3 Sets for Times:
50 ft. Shuttle Run (2x25ft)
20 Wall Balls (20/14) (10’/9’)
6 Dumbbell Squat Snatches (50/35)
50 ft. Shuttle Run (2x25ft)
-Rest 4 minutes between sets-
Rx+:
Complete 3 Sets for Times:
50 ft. Shuttle Run (2x25ft)
20 Wall Balls (30/20) (10’/9’)
6 Dumbbell Squat Snatches (65/50)
50 ft. Shuttle Run (2x25ft)
-Rest 4 minutes between sets-
Accessory Work
Metcon (Checkmark)
2 Sets: (Not For Time)
20 GHD Sit-Ups
60 Second Weighted Plank
20 Seated Russian Twist (AHAP)