Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
16/12 Calorie Ski
:30 Handstand Hold
10 Prisoner Kang Squats
Metcon
Metcon (4 Rounds for calories)
4 Sets:
AMRAP 3 Minutes
15 Shoulder-to-Overhead (115/80)
*Max Calorie Row
-Rest 1 Minute b/t sets-
TARGET SCORE
Score is calories
Target Calories each set: 30/24+ Calories
STIMULUS and GOALS
This is a classic push/pull workout focused on building upper body capacity.
WORKOUT STRATEGY & FLOW
S2O: aim for 1-3 sets here. Don’t use over 65% of 1RM for this workout weight.
Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.
Weightlifting
Back Squat (5 x 5 Across (E:90))
Every :90 x 5 (Weight is across all 5 sets)
Weight should be around 75% of your 1-RM
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