Jumpman

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5:00 Cardio (start easy and build in intensity as you go!)

60 Seconds Banded Shoulder Distraction

60 Seconds Jumping Squats

60 Seconds PVC Pipe Presses

60 Seconds Banded Hip Distraction

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following, alternating complete movements:

AMRAP 10 Minutes:

16/12 Calorie Row

12 Push ups

8 Hang Power Snatch (75/55)

-Rest 4:00-

AMRAP 10 Minutes:

16/12 Calorie Ski Erg

12 Shoulder-to-Overhead (95/65)

8 Burpee Box Jump Overs (24/20)