Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Row or Bike (moderate)
7 Hand Release Push Up
7 Single Arm KB Thruster (Light) (each side)
7 Single Leg Box Step Up (each side)
Metcon
Metcon (Time)
Complete For Time:
60 Air Squats
20 Push Ups
40 Wall Balls (20/14) (10/9′)
20 Push Ups
60 Air Squats
-rest 5 minutes
20 Alt. Pistols
15 Handstand Pushups
35 Wall Balls (20/14) (10/9)
15 Handstand Pushups
20 Alt. Pistols
Rx+:
Complete For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (10/9)
25 Push Ups
75 Air Squats
-rest 5 minutes
25 Pistols (alternating)
25 Strict HSPU
50 Wall Balls (20/14) (10/9)
25 Strict HSPU
25 Pistols (alternating)
Weightlifting
Good Mornings (3 x 6 Building)
3×6 reps Barbell Good mornings
*Build in weight each set if possible.
Perform a :30 Weighted Forearm Plank in between sets
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