Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up)
*Station 2 – Banded Lateral Monster Walk (side to side)
*Station 3 – Tempo Pushups
*Station 4 – Side Plank Hold
*Station 5 – Lunge w/Reach
Weightlifting
Bench Press (6,4,2,1,2,4,6)
Every 2 minutes, for 14 minutes (7 sets):
Bench Press
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%
Metcon
Nitrous (Time)
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65)
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