Sister Christian

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

1:00 Row

10 Single Arm Dumbbell Presses (moderate weight) (each side)

10 One Foot Plate Hops/Side

10 Shrimp Squats/Side


Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 25:

50/40 Calorie Assault Bike

50 Alt. Pistols

100 Double-Unders

50 Handstand Pushups

50 Alt. DB Snatch (50/35)

Accessory Work

Metcon (No Measure)

5 Rounds

10 Banded Pushups

10 Body Row on Racked Barbell

20 Standing Tricep Extension w/ band

10 Standing Alternating DB Curl (each side)

20 Strict Abmat Situps (no arms)

40 yd KB Front Racked Left/Overhead Carry Right

40 yd KB Front Racked Right/Overhead Carry Left

-Rest 2 min b/t round-

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