Follow You Down

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hip Distraction

Banded Ankle Distraction


2 Sets:

1:30 Bike (Set 1: easy, Set 2: moderate/fast)

10 Cossack Squats

10 Wall Angels

10 DB/KB Strict Press

10 Kip to Swing


Back Squat (E:90 – 10 x 3)

Every 90 Seconds for 15 Minutes, complete 3 Back Squats building to today’s heavy three rep Back Squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you hit below parallel, drive up with a tall torso.

Stay within the weight ranges (70-80% of Max).


Metcon (Time)

Complete For Time:

42/36 Calorie Bike

30 Thrusters (95/65)

18 Burpee Pullups

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