Teenage Dirtbag

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Row

5 Inchworms

10 V-Ups

10 Hanging Scap Retractions

10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)

Metcon

Metcon (3 Rounds for time)

3 Sets For Times:

20 Dumbbell Snatches (50/35)

20 Burpees Over the DB

20 Toes to Bar

-Rest 2 Minutes between sets-
Rx+:

25 DB Snatch

25 Burpees over DB

25 T2B

Accessory Work

Metcon (No Measure)

3 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Standing DB Lateral Raise @ light weight

15 GHD Hip Extension

15 yd lateral band walk (each direction) @ moderate weight band