Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Run (increase pace each set to up to 3 set of 75-80% goal pace)
10 Ring Hanging Scap Retractions, 6 Ring Kip to Swings, 2 Ring Dips
15 Banded Air Squat
Metcon
Metcon (Time)
“Murph Prep” Monday:
Complete 5Rounds For Time:
400 Meter Run
15 Chest-to-Bar Pullups
30 Air Squats
Rx+: Weight Vest (20/14)
Weightlifting
Shoulder Press (6,6,6,4,2)
6 Strict Barbell Press @ 6.5/10 RPE
6 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
4 Strict Barbell Press @ 8.5/10 RPE
2 Strict Barbell Press @ 9.5/10 RPE
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