Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes on Assault Bike
Wall Slides x 10 @ 3030
Red Band Pullaparts x 10 reps (all 3 positions)
Followed by…
2 Rounds of:
15 AbMat Situps
10 Kettlebell Lunge w/ Single-Arm Press
5 Parallette Shoot-Throughs
Weightlifting
Bench Press (8 x 3 – Weight Across)
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 3 reps @ 20X0
*Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension.
**If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.
Metcon
Metcon (Time)
Four rounds for time of:
15 Calorie Row
15 Box Jumps (24/20)
15 Push-Ups
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