Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
3:00 Run
then…
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
Weightlifting
Paused Front Squat (1+5,1+4,(1+3)x3)
1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE
1 Tempo Front Squat + 4 Front Squat @ 6.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE
*Tempo is 3 sec down, 3 sec hold.
Metcon
Metcon (3 Rounds for time)
With a Partner, Complete:
3 sets: (1 set every 4 minutes)
40/32 Calorie Echo Bike
30 Double Dumbbell Thrusters (2×50/35)
*Split all reps as desired
Cool Down
Cool Down (No Measure)
2 minute Spiderman Stretch (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
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