Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
3:00 Easy Jog
10 Pushups to Downward Dog
10 Walking Lunge w/Twist
10 Scorpions
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 20 Minutes:
500 Meter Row
15 Burpees to 6″ Target
400 Meter Run
15 Burpees to 6″ Target
*Score every 10m as a rep.
Weightlifting
Paused Front Squat + Front Squat ((1+2)x5)
Pause (Tempo) Front Squat + Front Squat (No Tempo)
1 Pause Front Squat + 2 Front Squat @ 7/10 RPE
1 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
*Pause Front Squat is 3 seconds in the bottom of the squat.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
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