Coming Undone

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Forward Fold x :60 seconds

Crossover Symmetry Activation

Followed by…

One set of:

10x PVC Passthroughs

10x Sotts Press

10x Pushups

60 Seconds Assault Bike

10x Banded Good Mornings

10x Banded Squats

10x Broad Jumps

Followed by…

60 Seconds unbroken Russian Kettlebell Swings (light)

Weightlifting

Push Press (3-RM)

Take 10-12 minutes to build to today’s Heavy 3-RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

32 Double-Unders

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

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