Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Distraction – Hip Flexor x 60 seconds per side
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Three Tabata Sets Each of:
Bear Crawl
AbMat Situps
Hand Release Pushups
Broad Jumps
Metcon
Drop It Like It’s Hot (AMRAP – Rounds and Reps)
AMRAP 11
Buy-In: 50 Cal. Row (25 each)
Then in remaining time…
40 Pistols
5 Synchronized Bar-Facing Burpees
30 Toes to Bar
5 Synchronized Bar-Facing Burpees
20 Bar Muscle-Ups
5 Synchronized Bar-Facing Burpees
10 Snatch (135/95)
5 Synchronized Bar-Facing Burpees
Drop It Like It’s Hot (Scaled) (AMRAP – Rounds and Reps)
AMRAP 11
Buy-In: 50 Cal. Row (25 each)
Then in remaining time…
80 Air Squats
5 Synchronized Bar-Facing Burpees
40 Hanging Leg-Raises
5 Synchronized Bar-Facing Burpees
20 Pullups
5 Synchronized Bar-Facing Burpees
10 Snatch (95/65)
5 Synchronized Bar-Facing Burpees
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