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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