Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog
10 Hanging Scap Retraction
5 Kipping Swings
10 Hand Release Push Ups
5 No Hand (Zombie) Front Squats
5 2 second Pause Front Squats
Weightlifting
Paused Front Squat (5,5,3,3,1,1)
*Tempo: 3 seconds down, 2 second pause
5 @ 6/10
5 @ 6/10
3 @ 7/10
3 @ 8/10
1 @ 9/10
1 @ 10/10
Metcon
Metcon (4 Rounds for reps)
Complete 4 Sets for Max Reps:
AMRAP 2 minutes:
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-
*(1 set is completing BOTH AMRAPs)
**See Workout Prep Notes for Example Flow
Rx+:
Complete with a Weight Vest (20/14)
Flow
0:00-2:00: 200m Run, Max Pull Ups
2:00-3:00: Rest completely
3:00-5:00 200m run, Max Push ups
5:00-6:00: Rest completely
6:00-8:00: 200m Run, Max Pull Ups
8:00-9:00: Rest completely
9:00-11:00: 200m run, Max Push ups
11:00-12:00: Rest completely
12:00-14:00: 200m Run, Max Pull Ups
14:00-15:00: Rest completely
15:00-17:00: 200m run, Max Push ups
17:00-18:00: Rest completely
18:00-20:00: 200m Run, Max Pull Ups
20:00-21:00: Rest completely
21:00-23:00: 200m run, Max Push ups
DONE
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