CrossFit – Mon, Jan 2

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row (Build from easy to moderate)

5 Inchworm

5 Pushup to Downward Dog

10 Squat Jumps

Metcon

MetCon (Time)

Complete 10 Sets For Times:

16/12 Calorie Row

8 Lateral Burpee Over Rower

-Rest 1:00 b/t sets-
Rx+:

Complete 10 Sets For Times:

20/16 Calorie Row

10 Lateral Burpee Over Rower

-Rest 1:00 b/t sets-

Weightlifting

Back Squat (10 x 3 EMOM: Building)

Every minute on the minute for 10 minutes, perform 3 Back Squats:

*Build up in weight each set.

*Work up to approximately a8/10 RPE.

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