Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog (Easy-Moderate)
10 Hanging Scap Retraction
10 Banded Air Squat
Metcon
Metcon (Time)
Buy-In: 50/40 Calorie Row
-into-
5 Rounds:
5 Strict Pull Ups
15 Air Squats
-into-
Cash-Out: 50/40 Calorie Assault Bike
Rx+:
Run 1000 M.
5 Rounds:
5 Muscle-Ups
10 Strict HSPU
20 Pistols
Run 1000M.
Weightlifting
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (choose any 3) (each side)
Back Squat (4 x 4 @ Moderate Weight (75% appr.))
Complete 4 sets of 4 Back Squats @ approximately 75%.
*All sets are at the SAME weight and should be a manageable weight.
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