Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
300m Row
8 Dumbbell Goblet Squat (Light-Moderate)
8 Single Arm Press R/L (Light-Moderate)
4 Single Arm Thruster R/L (Light-Moderate)
-Then-
Warm Up to Dumbbell weight on all movements.
Metcon
Metcon (2 Rounds for reps)
Every Minute on the Minute
2 Sets: (On the Minute. aka EMOM)
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Ski
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Ski
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest until minute 10 before starting set 2-
Cool Down
Cool Down (No Measure)
2:00 Easy Bike
1:00/Side Pigeon Stretch
1:00/Side Couch Stretch
20 Scorpions
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