Separate Ways

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Sets:

5 Pushup to Downward Dog

10 Reverse Lunge w/Twist

10 Banded Tricep Pushdown

5 Cossacks Each Leg

Metcon

Metcon (Time)

Complete 6 Rounds for Time:

200 Meter Run

5 Renegade Rows (50/35)

Accessory Work

Metcon (No Measure)

3 sets:

30-seconds Straight Arm Side Plank (each side)

20 Land Mine Twist

20 Kettlebell Sumo Deadlift (heavy)