Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
3:00 Run
then…
2 Rounds:
10 Banded Air Squats
10 Walking Lunges
5 Inchworms
Weightlifting
Paused Back Squat + Back Squat ((1+4)x2,(1+3)x3)
Paused Back Squat + Back Squat (no tempo)
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE
*Pause for 2 seconds in bottom of the squat
Metcon
Metcon (Time)
Complete 3 Rounds For Time:
30 Alternating Dumbbell Snatches
30 Hanging Leg Raises
Accessory Work
Accessory Lifts (No Measure)
3 Sets:
:20-:30 GHD Back Extension Hold
20 Standing Landmine Twists
:10-:20 Ring Support Hold
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