Blinded By the Light

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Hip, ankle, & shoulder distractions as needed

Crossover Symmetry Activation

Then…

2 Sets:

250m Ski

10 Squat with thoracic rotation at bottom (reach hand to ceiling, opposite hand to foot)

5 Single arm dumbbell sotts press (light) (each side)

10 kip to swing

5 strict pull ups

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following, alternating movements:

AMRAP 12:

9 Calorie Ski

6 Bar Muscle-Ups

3 Squat Cleans (185/125)

Rest 3:00

AMRAP 12:

3 Power Cleans (135/95)

6 GHDs/AbMat Situps

9 Calorie Row

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