Champagne Supernova

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

then…

2 Rounds of:

5 Inchworms

10 Ring Rows

15 Lunge w/ Twist

then…

:60 Pigeon Pose

Banded Shoulder Stretch

PVC Passthroughs

Foam Roll (Quads/Back)

Weightlifting

Push Press (6 x 3)

*Build over the course of the six sets to get to today’s heavy(ish) set of 3.

**Start around 65% of your max and build from there.

Metcon

Metcon (Time)

Complete 5 Rounds for time of:

20 Box Jumps (24/20)

15 Pullups

10 Handstand Pushups

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