Crossfit North Cloud – CrossFit
Weightlifting
Single Arm Dumbell Press
Four sets of:
Single Arm Overhead Press x 8 reps each arm
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Lunges (95/65 lbs)
10 Burpees Over the Barbell
Extra Credit
*Optional After WOD
Metcon (No Measure)
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
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