Crossfit North Cloud – CrossFit
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)