CrossFit – Mon, Apr 3

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1:00 Ski (moderate)

10 PVC Pass Through

10 PVC Overhead Squat

30 Single Unders

:30 Wall Facing Handstand Hold

Then…

Barbell Prep for Back Squat:

2 Sets:

5 Cossack Squats (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Weightlifting

Back Squat (Take 10 Minutes to establish a Heavy 3-Rep Back Squat.)

*Start with a warmup set of 5 at a light and manageable weight and build up from there. Doing a set approximately every 2:00 is ideal.

Metcon

Metcon (5 Rounds for time)

Complete 5 sets for Times: (1 set every 3 minutes 30 seconds)

5 Overhead Squats (135/95)

40 Double Under

4 Wall Walk
Rx+:

5 sets (1 set every 3 minutes 30 seconds)

5 Overhead Squats (185/125)

50 Double Under

5 Wall Walk

*Time Cap Each Set: 3 Minutes