N.C. Athletics #019

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds:

10 Calorie Ski

10 Single Leg Dumbbell RDL R/L

20 Alternating V Ups

10 Single Arm Dumbbell Shoulder Press R/L

Weightlifting

Push Press (Heavy 1-Rep)

Work up to a Heavy Single in 10 mins.

– Not a Max but a good heavy single for the day. keep it looking good for all the sets.

– Use 5-8 sets to reach heavy single

– Rest 1-2 minutes between sets

Example sets:

2@50%

2@60%

1@70%

1@75%

1@80%

Metcon

Metcon (Time)

12 Pullups

12 Bench Press

12 Calorie AirBike

12 Pullups

12 Bench Press

12 Calorie AirBike

12 Pullups

12 Bench Press

12 Calorie AirBike

12 Pullups

12 Bench Press