Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Ski (easy to moderate)
25 Single Under
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
20 Alt. Leg V-Up
Weightlifting
Bench Press (5,4,3,2,1)
5 Bench Press @ 5/10 RPE
4 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE
Metcon
Metcon (4 Rounds for reps)
Complete the Following:
AMRAP 3 Minutes:
4 Wall Walks
12 AbMAt/GHD SIt Ups
-rest 2 Minutes-
AMRAP 3 Minutes:
36 Double Unders
4 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes:
12 AbMat/GHD SIt Ups
36 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes:
4 Wall Walks
12 AbMat/GHD SIt Ups
36 Double Unders
Rx+:
AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders