Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00Bike (increase pace each set)
15 Banded Good Morning
5 Dumbbell Suitcase Deadlift (moderate) (each side)
-Then-
Warm Up to Deadlift weights.
Metcon
Metcon (2 Rounds for time)
With a Partner, Complete 2 Sets For Time:
42 Deadlifts (225/155)
42/34 Calorie Bike + 100′ ft. Sled Push (+135/95)
30 Deadlifts (275/185)
42/34 CalorieBike + 100′ ft. Sled Push (+135/95)
18 Deadlifts (315/225)
-Rest 3:00 b/t sets-
Rx+:
With a Partner, Complete 2 Sets For Time:
42 Deadlifts (275/185)
42/34 CalorieBike
30 Deadlifts (315/225)
42/34 CalorieBike
18 Deadlifts (365/265)
-Rest 3:00 b/t sets-
Accessory Work
3 Sets
10 Barbell Back Extensions
30 GHD Russian Twist
10 Heel Elevated Goblet Squat
5 Tall Box Jump
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