Crossfit North Cloud – CrossFit
General Warmup #3 (No Measure)
Band Distracted Ankle Mobility x :60 seconds per side
Band Distracted Hip Flexor Stretch x :60 seconds per side
Banded Monster Walks x 10 steps per direction
Row 500 Meters @ easy pace (75% effort)
Two sets of:
10 Air Squats
20 Mountain Climbers
The Burgener Warm-Up (No Measure)
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
*Spend extra time today on your Clean technique. Feel free to hit some light sets of Clean or Clean and Jerk as there is no standalone weightlifting piece today.
**Clean effiency in today’s workout will be key to your performance!
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12:
12 Wallballs (20/14)
6 Clean & Jerk (135/95)