Losing My Religion

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

then…

2 Rounds:

1:00 Bike

10 Russian KB Swings

10 Pushups

10 Scapular Pullups

Weightlifting

2 Strict Press + 4 Push Press (E2MOM x 5)

Complete without racking the bar:

2 Strict Press (no dip) directly into 4 Push Press (dip/drive/press)
Every 2 Minutes for 10 Minutes (5 sets):

Complete 1 rep of the complex.

*This is the going to be a long time under tension, start SUPER light and build over the course of the 5 sets.

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

10 Strict Pullups

500/400 Meter Row

10 Devil Press (50/35)

Accessory Work

Metcon (No Measure)

3 Rounds:

10/10 Bent Over Single Arm Rows

20 Seated Dumbbell Tricep Extensions

20 Dumbbell Lat Pull Overs

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