Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Bike or Jog
Banded Monster Walks
then…
2-3 Sets:
10 Banded Good Mornings
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
Weightlifting
Deadlift (10,10,8,8,8)
10 Deadlift @ 6/10 RPE
10 Deadlift @ 7/10 RPE
8 Deadlift @ 7.5/10 RPE
8 Deadlift @ 8/10 RPE
8 Deadlift @ 8/10 RPE
Metcon
Metcon (AMRAP – Reps)
With a Partner, alternating 2:00 AMRAPS:
5 sets (each):
AMRAP 2 Minutes
12/9 Calorie Assault Bike
10 Pullups
In remainder of time: Max Devils Press (2×50/35)
-rest 2 minutes b/t sets while partner works-
Rx+:
5 sets (each):
AMRAP 2 Minutes:
15/12 Calorie Assault Bike
15 Chest-to-Bar Pullups
In remainder of time: Max Devils Press (2×50/35)
-rest 2 minutes b/t sets while partner works-
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