A Long December

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (moderate) (your choice)

12 Plank Shoulder Taps

12 Air Squats

6-8 deadlifts (increasing weight each round)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

3 Wall Walks

20 Wallballs (20/14)

5 Deadlifts (225/155)
Rx+:

Complete AMRAP 15:

50’ Handstand Walk

20 Wall Balls (20/14)

5 Deadlifts (315/225)

Accessory Work

Metcon (No Measure)

3 sets:

7 Single Arm Front Rack Kettlebell Hold Goblet Squat (each side)

7 Single-arm Kettlebell Waiter Hold Step Up (each leg)

14 V-Ups

then…

Alt. DB Tempo Bench + Double DB Bench 3×10

*3 sets: 5 alt reps (each side) + 5 double reps

*Pick a moderate weight and stay the same across all sets.

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