Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Hip Distraction (Posterior)
Banded Monster Walk x 20 steps/direction
Followed by…
Two Sets:
Row x 12 Calories
Kettlebell Halos x 6/arm
Plank Shoulder Taps x 20-30
Kettlebell Windmill x 6/arm
Kettlebell Alternating Reverse Lunge + Press x 6/arm
Weightlifting
Back Squat (8,8,8,8)
Every 3 minutes, for 12 minutes complete 8 reps.
*Build in weight across the 4 sets to a Heavy (for today) 8 rep Back Squat.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
21 Alt. DB Snatch (50/35)
15 Burpees over the DB
9 Handstand Pushups
Rx+ = Strict HSPU
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