Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1:00 Pigeon Stretch/Side
2:00 Bike or Jog (moderate)
10 Hanging Scap Retraction
5 Strict Pull Up
-Then-
2-3 Sets of Front Squat Skill Transfer Exercises :
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep as a 10 second negative)
Weightlifting
Front Squat (3,3,2,1,1,1,1,1 (Building to Heavy Single))
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
Metcon
Metcon (Time)
With a Partner, Alternating Complete Sets, Complete 4 Sets Each for Time Of: (8 Total)
10/8 Calorie Assault Bike
6 Squat Cleans (135/95)
2 Rope Climbs
Rx+:
6 Sets:
12/10 Calorie Assault Bike
6 Squat Cleans (165/115)
2 Legless Rope Climbs (15ft)
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