Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Jog
1:00 Calf Stretch
then…
20 Plate Hops
20 Red Band Pull-aparts
Metcon
Metcon (3 Rounds for time)
Complete 3 Sets:
12-9-6 (9-7-5)
Calorie Ski Erg
Calorie Assault Bike
*30 Double-Unders after each round
-Rest 3 minutes between sets-
Weightlifting
Power Clean (5 x 1 Across)
1 Power Clean @70-75% of 1RM Power Clean
1 Power Clean @70-75% of 1RM Power Clean
1 Power Clean @70-75% of 1RM Power Clean
1 Power Clean @70-75% of 1RM Power Clean
1 Power Clean @70-75% of 1RM Power Clean
*Be FAST and SMOOTH. Shut it down while you feel like you could add at least 20-25% more load if you had to.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
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