Beautiful Disaster

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

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

Metcon

Metcon (4 Rounds for reps)

EMOM 20: (4 Rounds)

Minute 1- 12/10 Calorie Ski

Minute 2- 15 Pullups

Minute 3- 100 ft. Farmer’s Carry (#70/#53)

Minute 4- 15 Deadlift (155/105)

Minute 5- 12 DB Bench (50/35)