Island In the Sun

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

1:00 Banded Ankle Distraction/Side

1:00 Banded Hip Distraction/Side


2 Rounds:

1:00 Bike

10 Jumping Squats

20 Alternating Leg V-Ups

10 Ring Rows


3 Front Squats + 4 Back Squats (3 x 1 Complex)

3 Front Squat-Rack it right into-4 Back Squats
*Every 2:00 for 6 Minutes, complete one Squat Complex. Do not rest between the Front and Back Squats. Rack the bar and immediately change grip and go into back squats.

*Complete 3 working sets of 3 Front Squats + 4 Back Squats.

*The weight should build across all three sets and should start around 70% of your 1-RM Front Squat.

*Complete 2 Warmup Sets of Front Squats and Back Squats

Warmup Sets:

1-Front Squat x 8

2-Back Squat x 8

3 – Front Squat x 5

4 – Back Squat x 5


Metcon (3 Rounds for reps)

Every :90 Seconds, for 18 Minutes (3 Rounds) Complete for MAX REPS per Round:

1 – American Kettlebell Swings (53/35)

2 – SkiErg for Calories

3 – Wallballs (20/14)

4 – Rest

Accessory Work

Metcon (No Measure)

3 Sets:

10 Single Arm Dumbbell Lateral Box Step Up (R/L)

10 Weighted Hip Extension

10 Dumbbell Single Arm Bent Over Rows R/L

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