Stir Fry

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes on Assault Bike

then…

Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

Static Hang from Pullup Bar x 30 Seconds

Weightlifting

Push Press (6 x 3)

*Take 10 minutes to build across the 6 sets to today’s heavy 3 rep push press.

**Note: Push Press: Dip/Drive/Press…no Re-Dip after the Drive portion of the lift.

***Keys to getting better at push press..1. quick drive from the bottom. 2. squeeze your glutes and quads as you press. 3. As the bar passes your forehead push your head through to finish underneath the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 of:

20/15 Calorie Row

20 Single-Arm DB Hang Clean & Jerk (55/35)

20 Burpees Over-the-DB