Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog
10 ” World’s Greatest Stretch ”
10 Hanging Scap Retractions
5 Kip to Swing
5 Inchworms
5 Hand Release Push Up
Weightlifting
Seated Strict Press (5×5 (Building))
Sit on a bench or box without back support and press the barbell from shoulder to overhead
5 Seated Barbell Strict Press @ 7.5/10 RPE
5 Seated Barbell Strict Press @ 8/10 RPE
5 Seated Barbell Strict Press @ 8.5/10 RPE
5 Seated Barbell Strict Press @ 9/10 RPE
5 Seated Barbell Strict Press @ 9.5/10 RPE
*10 Alternating Single Arm Dumbbell Push Press after each set. (You’ll use two dumbbells. 1 dumbbell stays overhead each alternating rep) (50lb/35lb)
Metcon
Metcon (Time)
Complete 4 Rounds For Time:
10 Pull Ups
200m Run
10 Pushups
200m Run
Rx+:
*Wear a weighted vest (20/14)
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