Talladega

Crossfit North Cloud – CrossFit

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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)