Insane In the Brain

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3 – 5 Minute Row

Crossover Symmetry Activation


2 Rounds:

10 Banded Lateral Side Step

10 Banded Monster Walk

10 Russian Kettlebell Swing

10 Single Arm Dumbbell Strict Press (R/L)


PVC Class Warmup


5 Rounds of: (Ascending weight to MetCon weight)

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Cool Down

Glute/Quad Smash 1:00 R/L

Pigeon Pose 2:00 R/L

Foam Roll Shoulders/Upper Back 2:00

V Sit Stretch 2:00

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