Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Cardio (Your Choice)
then…
2-3 Sets:
10 Double Dumbbell Bulgarian Split Squat (5 each leg)
10 Slow Eccentric Single Arm DB Row (5 each arm)
5-10 Deficit Push Ups
Weightlifting
Shoulder Press
5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
**Score barbell weight and comment dumbbell weight.
Metcon
Metcon (Time)
Complete For Time:
2,000 Meter Assault Bike
80ft Hand-over-hand sled pull (135/90)
1,500 Meter Run
80ft Hand-over-hand sled pull (135/90)
1,000 Meter SkiErg
80ft Hand-over-hand sled pull (135/90)
Rx+:
3,000-m Assault Bike
80ft Hand-over-hand sled pull (180/135)
2,000-m Run
80ft Hand-over-hand sled pull (180/135)
1,000-m SkiErg
80ft Hand-over-hand sled pull (180/135)
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