All Around Me

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

20/16 Calorie Run

5 goblet squats (light)

5 jumping air squats

10 Push Press

Metcon

Metcon (5 Rounds for time)

With a partner, complete 5 Sets for Times: (1 Set Every 4:00)

30 Wallballs (20/14)

20/15 Calorie SkiErg

10 Thrusters (135/95)

Accessory Work

Metcon (No Measure)

3-4 Rounds

10 Standing Lateral Raise @ light/moderate weight

10 Ring Row Feet Elevated

20 Standing Tricep Extension w/ Band Inverted Skull Crusher

10 Seated Alternating DB Curls (each side)

10 overhead plate situps

10 Dip Support Leg Raise

30yd Isolateral DB Farmer Carry (Right Side)

30yd Isolateral DB Farmer Carry (Left Side)

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

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