Californication

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Protocol

:30 Couch Stretch/Side

:30 Banded Ankle Distraction/Side

then…

2x Through:

10 Burpees

20 Walking Lunges

10 Russian KB Swings

Metcon

Metcon (Time)

Complete For Time:

1000/800 Meter Row

50/35 Calorie Assault Bike

15 Pullups

40 Dumbbell Box Step-Overs (50/35 to 24/20)

15 Pullups

50/35 Calorie Assault Bike

1000/800 Meter Row
Rx+:

Complete For Time:

1000/800 Meter Row

75/50 Calorie Assault Bike

10 Bar Muscle-Ups

40 Dumbbell Box Step-Overs (50/35 to 24/20)

10 Bar Muscle-Ups

75/50 Calorie Assault Bike

1000/800 Meter Row

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