Dr. Feelgood

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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