Monkey Wrench

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Row

10 Single Arm Kettlebell Step Back Lunges + Press

8 hanging scap retractions

6 kip to swing

4 strict pull ups

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting

2 Strict Press + 4 Push Press (5 x 1 (E2MOM x 5))

Complete without racking the bar:

2 Strict Press (no dip) directly into 4 Push Press (dip/drive/press)
Every 2 Minutes for 10 Minutes:

Complete 1 Rep of the Complex

-Keep torso tall during the dip and take a pause overhead to regroup if needed. don’t pause at shoulders!

-The weight is going to be light on this, the goal is to start light and build to a “heavy” 1- Rep

-There should be no fails on this!

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

Buy-In: 1000 M. Row

In remaining time:

12 T2B

12 Single-Arm DB Cleans (50/35)

12 Chest-to-Bar Pullups
Rx+: 6 Bar Muscle-Ups

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