Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00-5:00 Cardio (your choice)
then…
2-3 Sets:
10 Air Squats
5 inchworms
10 hanging scap retractions
*Keeping the warm up slightly shorter since we have such a long metcon
Metcon
Metcon (AMRAP – Rounds and Reps)
“Murph Prep Monday”
With a partner, alternating FULL ROUNDS, complete 25 Minute AMRAP:
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*Switch rounds back and forth with your partner
Rx+:
20/14lb vest
TARGET SCORE
Target number of Rounds: 20+ (together)
STIMULUS and GOALS
This workout is 25 minutes with just body weight (plus vest if applicable) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.
WORKOUT STRATEGY & FLOW
All the movements have lower rep ranges to allow you to try and move nonstop
Strict Pull Ups should be fast singles or manageable sets of 2-3 throughout.
Keep the push ups manageable! If your chest blows up too early it will limit you more than anything in the workout.
*Focus on tight plank position at initial push and keep the shoulder blades squeezed as you leave the floor to save the arms and pecs.
Air Squats should be smooth and unbroken throughout, giving the upper body a break!
Cool Down
-Thoracic Can Opener
-Foam Roll Quads and Shoulders
-PVC Passthroughs
-Lacrosse Ball Chest/Back
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