Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Wall Slides x 10 @ 3030
Banded Shoulder Stretch x :30/side
400 M. Run
then…
2 Rounds of:
10 x V-Ups
10 x Hand-Release Pushups
10 x American KB Swings
Weightlifting
Bench Press (8 x 3 Across)
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 3 reps @ 21X1
*Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
Metcon
Metcon (Time)
For time:
15 Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (53/35)
60 Push-Ups
45 Kettlebell Swings (53/35)
30 Alternating Single-Leg Squats (Pistols)
15 Handstand Push-Ups
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