Rock N’ Roll

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

30 Calorie Ski

Then…

Crossover Symmetry Activation

Pigeon Pose x :30-:60 per side

Then…

2 Rounds of:

15 KB Swings

10 Strict Pullups

5 Inchworms

Weightlifting

Split Jerk (Heavy 1-Rep)

Every :90 seconds, for 12 minutes (8 sets) of:

Split Jerk x 1 rep

Start at 65% and build to today’s heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Burpees Over the Barbell

10 Push Presses (115/85)

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