Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row
:30 Second Banded Palloff Squat Hold (each side)
Then…
2 Rounds:
10 Suitcase Deadlifts (each side)
10 Lunge w/Twist
10 Ring Rows
Weightlifting
Bench Press (10 x 3 (Building))
Take 15 Minutes to complete 10 sets to build…making smart calculated jumps in weight to reach a Heavy 3 Rep.
Focus on keeping the shoulders pinched to the bench with a smooth controlled descent and not slamming on the chest.
Explode off the chest, pressing and breathing out at the top.
Grip should be approximately thumb length outside of chest, where your arms are at 90 degrees at the bottom of the rep.
*REST 1-2 MINUTES BETWEEN SETS, YOUR SHOULDERS WILL THANK YOU! 😀
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
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