I Got 5 On It

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1-2 Sets

1:00 Jog

10 Hanging Scap Retraction

5 Kip to Swing

5 Inchworm w/Push Up

10 Air Squats


Metcon (Time)

Complete 3 sets For Total Time:

20 Pullups

30 Pushups

400 Meter Run

50 Air Squats

-rest 3 minutes between sets-

Rx+: 20/14 Vest
*This is our last “Murph Prep Monday!

**A few movement notes to focus on:

Pullups-Don’t short them, chin over bar!

Pushups-Contact your chest, and lock out your elbows at the top on every rep. No Snaking!!

Run-Relax your shoulders, don’t carry your hands high.

Air Squats- Make sure you stand up fully on every rep, don’t leave your hips closed and extend your knees…This becomes an even bigger factor when adding a vest!


Metcon (No Measure)

2-3 Rounds

40 sec plank hold

7 Overhead Plate Situps

20 sec side plank (right)

20 sec side plank (left)

7 Overhead Plate Situps

10 Pulse-Ups

7 Overhead Plate Situps

15 KB Front Rack Marches Steps (each side)

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