Crossfit North Cloud – CrossFit
Warm-up
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
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!
Midline
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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