Crossfit North Cloud – CrossFit
Weightlifting
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
Wall Slides: Same as floor slides, except up against the wall.
Wall Slides (or Floor Slides if you are really tight)
Floor Slides: Lie on your back with knees bent and feet flat on the ground. Arms should be at a 90 degree angle with wrist and elbow making contact with the ground. Slide your arms upward, maintaining contact with your forearm, wrist, back of your hand and the ground the entire time. Lower your arms when either the wrist or elbow loses contact with the ground.
Back Squat (8,8,8,8)
*Challenge yourself, if you get all 8 reps, you need to increase the weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Goblet Hold Lunges with KBs or DBs (70/53)
30 Double-Unders/60 Single-Unders
*Double Unders are Rx
*20 lunges total (10 each leg)
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