Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
15/12 Calorie Bike (build intensity each round)
50 Single Unders
10 Goblet Squats (light)
10 Box Step Ups
Metcon
Metcon (3 Rounds for reps)
Complete 3 Sets for Max Reps:
AMRAP 3 Minutes:
60 Double Unders
20 Wall Balls (20/14)
– rest 1:00 between sets –
*Max Double Dumbbell Stepovers (35s/25s)(24/20)
Rx+:
3 sets for Max Reps:
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
*Max Double Dumbbell Stepovers (50s/35s)(24/20)
– rest 1:00 between sets –
Weightlifting
Push Press (5 x 5 (building))
5 Push Press x 5 sets (work up to a 5RM)
– Superset 10x single-arm Dumbbell Strict Press, each arm (Light weight)
– Work up to today’s 5 rep Max.
– Go right into the single-arm Dumbbell Press after each set.
* Rest 2 minutes between sets
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