Dani California

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Hanging Scap Retraction

5 Strict Pull Up

5 Inchworm

10 Cossack Squats

Metcon

Metcon (Time)

Complete For Time:

30-20-10

Toes to Bar

15-12-9

Overhead Squat (95/65)
Rx+:

Complete For Time:

42-30-18

Toes to Bar

21-15-9

Overhead Squat (115/80)

Weightlifting

Front Squat (3,3,3,2,2 (5 Second Decent Last Rep))

3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 5.5/10 RPE

3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 6/10 RPE

3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7/10 RPE

2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7.5/10 RPE

2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8/10 RPE