Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-into-
9:00 Clock
20 Calorie Ski
15 Pushups
10 Scorpions
5 Inchworm
Weightlifting
Front Squat (5 x 3)
*Keep sets across – consistent in the range of 75-85% 1RM
Metcon
Metcon (2 Rounds for reps)
Complete 9 Minute AMRAP:
42 Wall Ball (20/14)
30 Toes to Bar
18 Burpee to bar
-Rest 3:00-
9 minute AMRAP
21 Wall Balls (20/14)
15 Toes-to-bar
9 Burpee to Bar
Cool Down
Walk 400m
1:00 barbell calf smash R/L
2:00 ankle dorsiflexion box stretch R/L