Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Ankle Distraction x30 seconds each side
Banded Hip Distraction x 30 seconds each side
Then…
500 M. Row
Kettlebell Windmills x 10 reps each side
Suitcase Deadlift x 10 reps each side
SkiErg Sprint x 10 Calories
Gymnastics
Weighted Pull-ups (5 x 5)
Complete 5 sets of 5 weighted (unbroken) pull-ups.
*if you cannot do Strict pull-ups, modify with pull-up negatives or Banded pull-ups where you struggle to on the last pull-up of each set.
Metcon
Metcon (Time)
Complete for Time:
30/24 Calorie Bike
30 Power Snatch (75/55)
60 Alternating Pistols
30 Toes-to-Bar
30/24 Calorie Row
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