Crossfit North Cloud – N.C. Athletics
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
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