CrossFit – Mon, Feb 13

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row OR Cardio

15 Russian KB Swing (Moderate-Heavy)

15 Banded Air Squat

10 Single Arm Press R/L (Light-Moderate)

-Then-

Warm Up to Kettlebell weights.

Metcon

Metcon (Time)

Complete 4 Sets for Times:

8 Kettlebell Swings (53/35)

8 Kettlebell Goblet Squats (53/35)

8 Single-arm kettlebell Push Press (53/35) (4each side)

-rest 1 minute between each set-
Rx+:

4 Sets:

12 Kettlebell Swings (53/35)

12 Kettlebell Goblet Squats (53/35)

12 Single-arm kettlebell Push Press (53/35) (6 each side)

-rest 1 minute after each set-

Weightlifting

Back Squat (3 x 10 @6-7/RPE (Every 4:00 x 3))

Complete 1 Sets Every 4:00

3 Sets x 10 Tempo Back Squat @6-7/10 RPE

Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top

*Each set should take you approximately :90 seconds to complete!