ATLiens

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Couch Stretch x 60-90 seconds per side

Wall Slides x 10 sloooooooooow reps

Calf Stretch x 60 seconds per side

Banded Ankle Distraction x 60 seconds per side

Then…

2 Rounds of:

10 Air Squats

10 Ring Rows

10 Red Band Pullaparts

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

20 Pullups

1000 Meter Assault Bike (1 KM)

20 Alternating Pistols

500 Meter Ski

20 Burpees
*50 Meters = 1 Rep

**Total Reps/Round = 100 Reps

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