Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
12 Calorie Ski (or Row) (moderate)
12Calorie Bike
12Hanging Scap Retractions
12Lateral Box Step Up (each side)
12 KB Swings
then…
Build to Deadlift Weight.
Weightlifting
Deadlift (4 x 10 (building))
4 sets: 10 reps @ – RPE 5-7
*Rest 2:00-2:30 b/t sets
**Weight is going to be on the lighter side. Focus should be on moving well, not bouncing the bar off of the ground at all and driving through the ground with your feet and engaging your glutes/hamstrings/quads.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete 15 Minute AMRAP:
5-4-3-2-1
Strict Pullups
Double DBBurpee Box Step Overs (2×50/35) (24/20)
*Once you complete the set of 1, go back to 5.
Scoring: 1 “Round” is completing the 5-4-3-2-1
Example: 4 Rounds + 9 Reps would be 4 completions of 5-4-3-2-1 and then 5 pullups + 5 db burpee box step overs.
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