Watermelon Crawl

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minute Light Row

Then…

60 seconds Couch Stretch/Side

30 seconds of Banded Palloff Hold (Left)

30 seconds of Banded Palloff Hold (Right)

10x Banded Monster Walk in Each Direction

10x Squat Jumps

Weightlifting

Back Squat

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 4-5 reps @ 85%

Metcon

Metcon (Time)

Complete 4 Rounds for Time of:

40 Double Unders

20 Pushups

20 KB Swings (53/35)

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