Losing My Religion

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

3 Sets:

5 Inchwormsw/Squat

10 Scap Pullups

5 Scorpions (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Prep Monday:

25 Min Partner AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

Rx+: 20lb/14lb Vest.

-Switch rounds back and forth with your partner-

Accessory Work

Metcon (No Measure)

1-2 Rounds

10 Barbell Strict Press @ 50-60% of 1rm or heavy single

10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight

10 DB Snow Angel Raise @ light weight

15 GHD Hip Extension

10 DB Box Step-Ups (each side) @ moderate weight

-Rest 2 min b/t round-

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