08/21/2019

Crossfit North Cloud – CrossFit

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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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