Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
3:00 Cardio (Your Choice)
then…
3 Rounds:
5 Pushup to Downward Dog
10 Banded Good Mornings
10 Single-Arm DB High Pull (5/Side)
The Burgener Warm-Up (No Measure)
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
Weightlifting
Clean Pull + Clean ((1 + 1) x 10 )
Sets 1 – 5: Build in Weight
Sets 6-10: Across in Weight
Metcon
Metcon (AMRAP – Reps)
Every :90 Seconds for 18 Minutes (4 Rounds) Complete:
1 – 21 American KB Swings
2 – 15 DB Bench Press
3 – 9 Calorie Assault Bike
crossfitnorthcloud.com 