CrossFit – Mon, Dec 26

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row OR Ski (moderate)

10 Hanging Scap Retraction

10 Prisoner Kang Squats

10 Alt. Leg V-Ups

5 Inchworm with Push Up

:20-:30Handstand Hold

Weightlifting

Front Squat (Build to “Heavy” 1-Rep for today (8 sets or less))

Take 12 Minutes to build to a heavy single for today.

Suggested Rep Scheme:

Set 1: 5 Reps @ 50%

Set 2: 3 Reps @ 60%

Set 3: 3 Reps @ 70%

Set 4: 1 Rep @ 80%

Set 5: 1 Rep @ 85%

Set 6: 1 Rep @ 90%

Set 7: 1 Rep @ 95%

Set 8: 1 Rep @ 95%+

Metcon

Metcon (Time)

Complete For Time:

4-8-12-16-12-8-4

Chest-to-Bar Pull Ups

AbMat or GHD Sit Ups

*2 Wall Walks AFTEReach round
Complete For Time:

5-10-15-20-15-10-5

Chest to bar Pull Ups

GHD Sit Ups

*3 Wall Walks after each round

Cool Down

1-2 minute Lat Smash (each side)

2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)

1-2 minute roll out trunk/abs with foam roller, sandbag, or medball

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