Let It Fly

Crossfit North Cloud – CrossFit

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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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