Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Ski
then…
2-3 Sets:
10 Walking Lunge W/Twist
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
Weightlifting
Bench Press (5 x 3 (3/4/5 are ACROSS))
*Do a set every 1 minute 30 seconds.
3 Bench Press @ 6/10 RPE
3 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
Front Rack Lunge (10,8,6,4,2)
*Do a set every 1 minute 30 seconds.
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
Metcon
Metcon (Time)
With A Partner, Complete 3 Rounds For Time:
24/20 Calorie Assault Bike
120ft Sled Push (2×45/1×45)
4 Rope Climbs
*Split all reps as desired
Rx+:
With A Partner, Complete 3 Rounds For Time:
30/24 Calorie Assault Bike
120ft Sled Push (3×45/2×45)
6 Rope Climbs
*Split all reps as desired
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