Shimmy Shimmy Ya

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Wall Slides x 10 @ 3131

Pec Stick (or Medicine Ball Activation) x 60 seconds

Followed by…

2 Minute Assault Bike

Kettlebell Windmills x 10 reps (R)

Alternating Cossack Squats x 20

Kettlebell Windmills x 10 reps (L)

Accessory Work

Metcon (No Measure)

Every 90 seconds, for 13.5 minutes (3 sets of each):

Station 1 – Double Dumbbell Bench Press x 6 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Station 3 – 100-Foot KB Farmer’s Carry (Down/Back)

Metcon (Time)

Complete for Time:

30 Single-Arm DB Clean & Jerk (50/35)

30 Pullups

30 Alternating Pistols (15/leg)

30/24 Calorie Row

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