Crossfit North Cloud – CrossFit

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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

Followed by…

Row 500 Meters @ easy pace (75% effort)

Two sets of:

10 Air Squats

20 Mountain Climbers

10 Pushups

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)

9 Toes-to-Bar

6 Clean & Jerk (135/95)

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