Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1:00 Couch Stretch/Side
1:00 Banded Hip Distraction
then…
2 Sets:
10 Single Arm Press R/L (Light-Moderate) (each side)
5 Russian baby makers
10 Scorpions
Metcon
TARGET SCORE:
Target Time: Sub 9 Minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace:
Each station should be approached with a “hang on’ type effort. Don’t sprint off the start, instead try to hold a consistent moderate-fast pace that allows for continual effort. Try to build momentum as you go.
How it should Feel:
CARDIO! No reason to stop, push hard and hang on!
Metcon (Time)
Complete For time:
50/40 Calorie Ski
50/40 Calorie Bike
50/40 Calorie Row
Weightlifting
Push Press + Push Jerk
Push Press + Push Jerk
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE
1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8.5/10 RPE
Accessory Work
3 Sets (Not For Time)
:30 Single KB Hollow Hold
crossfitnorthcloud.com 