CrossFit – Fri, Jan 13

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

1:00 Calf Stretch

then…

2 Sets:

20Single-Unders

15 Scorpions

10 Single Arm KB Thruster (each side) (Light)

5 Box Jump w/Step Down (increase height each set)

Metcon

Metcon (Time)

Complete 2 Rounds For Time:

60 Double-Unders

30 Wall Balls (20/14)

20 Box Jump Overs (24/20)

40 Double-Unders

20 Wall Balls (20/14)

10 Box Jump Overs (24/20)

20 Double-Unders

10 Wall Balls (20/14)

5 Box Jump Overs (24/20)
Rx+:

Complete 2 Rounds For Time:

60 Double Unders

40 Wall Balls (20/14)

20 Box Jump Overs (24/20)

40 Double Unders

30 Wall Balls (20/14)

10 Box Jump Overs (24/20)

20 Double Unders

20 Wall Balls (20/14)

5 Box Jump Overs (24/20)

Weightlifting

Push Press (10, 8, 6, 4, 2)

10 Push Press

8 Push Press

6 Push Press

4 Push Press

2 Push Press

-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2

**Keep your movement fluid and precise!

***Pull your ribcage down, and don’t lose the tension in your lower back.

****Be aggressive in your dip and push your head through the window at the top of the lift!