Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Row/Bike/Ski (easy to moderate)
5 Inchworm w/Push Up
10 Double Front Rack Kettlebell Front Squat (light)
:20-:30 Wall Facing Handstand Hold
Metcon
Metcon (Time)
With a Partner, Complete For Time:
20 Wall Walks
40 Double Front Rack Kettlebell Squats (2×53/35)
60/48 Calorie Row
200m Kettlebell Farmer Carry (2×53/35)
60/48 Calorie Row
40 Double Front Rack Kettlebell Squats (2×53/35)
20 Wall Walks
Rx+: Kettlebells (70/53)
Weightlifting
Shoulder Press (4 x 10 (building))
4 sets: 10 reps @ – ending @ approximately RPE 7
*build in weight, these should be light where the bar moves quickly and you can maintain midline.
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