Crossfit North Cloud – N.C. Kids
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog
5 Inchworms
10 Lunge W/Twist
15 Plate Hops
Weightlifting
Seated Strict Press (5 x 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 (AMRAP – Rounds and Reps)
Complete AMRAP 15:
100 Ft. Sled Push
10 DB Push Press
100 Ft. DB Farmer’s Carry
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