Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3 – 5 Minute Row
Crossover Symmetry Activation
Then…
2 Rounds:
10 Banded Lateral Side Step
10 Banded Monster Walk
10 Russian Kettlebell Swing
10 Single Arm Dumbbell Strict Press (R/L)
Then…
PVC Class Warmup
Then…
5 Rounds of: (Ascending weight to MetCon weight)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Metcon
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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