Hypnotize

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Accessory Work

Three sets of:

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Rest 20 seconds

Band Pull-Aparts x 30 reps @ 10X0

Rest 30 seconds

Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)

Rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Alternating Dumbbell Snatches (50/35)

10 Push-Ups

10 Box Jumps (24/20)