Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Jog
1:00 Ski
10 Banded Air Squat
10 Alt. Leg V-Up (each side)
10 Kip Swings
Metcon
Metcon (4 Rounds for time)
4 Sets For Times:
20/15 Calorie Bike
40 Air Squat
20 Toes to Bar
*New set every 5:00.
Rx+:
4 Sets:
25/20 Calorie Bike
50 Air Squat
25 Toes to Bar
*New set every 5:00.
Target Time: Sub 4:00
Time Cap: 4:30
Weightlifting
Shoulder Press (4 x 10)
10 Shoulder Press x 4 Sets
*1:00 Dumbell Overhead Hold (35s/20s) after each set.
**Most likely will be building to a tough set of 10 today.
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