Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog
10 Inchworm
15-20 second Wall Facing Handstand Hold
10 PVC Pass Through
10 PVC Overhead Squat
-Then-
Warm Up to Overhead Squat weight and do 1 Wall Walk between each set.
Metcon
Metcon (Time)
With A Partner, Complete For Time:
300m Run (together)
15 Synchro Wall Walks
600m Run (together)
15 Synchro Overhead Squats (135/95)
300m Run (together)
*Synchro Overhead Squat is just synchro at top
**Synchro Wall Walk is synchro by being at the top of rep together as well.
Rx+:
Partner Workout:
400m Run (together)
20 Synchro Wall Walks
800m Run (together)
20 Synchro Overhead Squats (155/105)
400m Run (together)
*Synchro Overhead Squat is just synchro at top
**Synchro Wall Walk is synchro by being at the top of rep together as well.
Weightlifting
Back Squat (1-1-1-1-1-1-1)
Back Squat 1-1-1-1-1-1-1
Take 7 TOTAL sets to build to a heavy single for the day. Include your warm ups.
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