Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
1:00 Pigeon Stretch/Side
1:00 Bike
1:00 Ski
then…
2 Rounds:
15 Scorpions
10 Walking Lunge W/Twist
5 Pushups
Weightlifting
Alt. DB Bench Press (6 x 6)
Alternating Dumbbell Bench Press
*Hold non-working arm extended
*6 Reps PER arm
Back Rack Lunge
10 Barbell BackRack Lunge (5+5) @ 6/10 RPE
8 Barbell Back Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Back Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Back Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Back Rack Lunge (1+1) @ 10/10 RPE
Metcon
Metcon (3 Rounds for time)
With a Partner, Complete 3 Rounds for Time:
20 Calorie Assault Bike
200ft Heavy Sled Push (50 Down/50 Back)
*Split all reps as desired
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