Better Days

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

4x :30/:30 Row

10 spiderman lunge stretch (each side)

10 Pushup to Downward Dog


3-5 Minutes of SU/DU practice


Metcon (3 Rounds for reps)

6 Rounds for Max Reps:

1 Minute Max Calorie Row

1 Minute Max Burpees

1 Minute Max Double Unders

-Rest 1 Minute-
Record as follows:

Round 1: Row Cals

Round 2: Burpees

Round 3: DU/SU

Accessory Work

Metcon (No Measure)

3 Sets:

10 Banded Tricep Extension

5 Renegade Rows

10 DB Lateral Raises

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