The Adventures of Rain Dance Maggie

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

15/12 Calorie Row

10 Hanging Scap Retraction

10 Hand-Release Pushups

30 Single Under

30′ Walking Lunge

Weightlifting

Push Press (5,5,4,4,3,3)

1: 5 reps @ 60%

2: 5 reps @ 60%

3: 4 reps @ 70%

4: 4 reps @ 70%

5: 3 reps @ 80%

6: 3 reps @ 80%

Keep torso vertical through the dip and drive and maintain a tight core.

Head through at the top, no re-dip of the knees!

– rest 1-2 minutes between sets

Metcon

Metcon (Time)

Complete For Time:

100 Double-Unders

30 Power Cleans (135/95)

100 Double-Unders

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