Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute – Row/Bike/Ski/Run
Wall Slides x 10 @ 3030
Twisted Cross x :30/side
Followed by…
2 Rounds of:
KB Duckwalk x 10 steps
Scap Pull-ups x 10
Broad Jumps x 10
Weightlifting
Bench Press (6 x 5 @ 21X1)
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups
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