Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
2:00 Cardio (Your Choice)
then…
2 Sets:
10 Walking Lunge W/Twist
5 Pushup to Downward Dog
10 Ring Rows
Weightlifting
Back Squat (5 x 5 (building))
5 BackSquat@ 5.5/10 RPE
5 BackSquat @ 6/10 RPE
5BackSquat@ 7/10 RPE
5BackSquat @ 7/10 RPE
5 BackSquat@ 7/10 RPE
Shoulder Press (5 x 5 (Building-Behind the Neck))
5Barbell Strict Press @ 6/10 RPE
5Barbell Strict Press @ 6/10 RPE
5 Barbell Strict Press @ 7/10 RPE
5 Barbell Strict Press @ 7/10 RPE
5 Barbell Strict Press @ 7/10 RPE
*5Seated Double DB Curl and Press after each set (per arm).
Metcon
Metcon (Time)
Complete For Time:
30 Calorie Row
20 Dumbbell Thrusters
10 Burpees-Over-the Dumbbell
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