Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
500 M. Row
Wall Slides x 10 @ 3030
Tempo Pushups x 10 (3 seconds down/3 second pause/up fast)
Followed by…
2 Sets of:
Parallette Shoot-Throughs x 5 reps
Kettlebell Taters x 5 Reps
Paloff Hold Lunges Side Steps x 5 each leg
Weightlifting
Bench Press (10 x 3)
Every 90 seconds, for 15 minutes (10 sets):
Bench Press x 3 reps @ 65-70% of 1-RM Bench Press
*The goal is to move the barbell as quickly as possible from your chest to full elbow extension.
**Next week we will 1-RM bench press, so the goal is to build up across the first 5 sets and then do your last 5 sets across.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups
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