08/23/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 M. Row

10 Single Arm Kettlebell Thruster (R)

10 Single Arm Kettlebell Thruster (L)

10 Inchworm w/Squat

Then…

10 -20 PVC Passthroughs

Banded Shoulder Distraction x 20 seconds per position (each arm)
*Focus on quality, especially on Row and thrusters…no wasted movement, and keeping balanced are the goal.

Metcon

Metcon (Time)

Five rounds for time of:

400 M. Run/500 M. Row

10 Alt. DB Squat Snatch (50/35)

10 Burpees Over the DB
*Mods for DB Squat Snatch: 1. Lighter Squat Snatch

2. Power Snatch + OH Squat

3. Power Snatch (heavier than normal #)