CrossFit – Wed, Dec 14

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Sets:

1:00 Jog or Row

5 Inchworms

10 Hanging Scap Retractions

5 Kip to Swing

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10:

7 Chest-to-Bar

10 Shuttle Runs (25′)
Rx+:

AMRAP 10:

5 Bar Muscle-Ups

10 Shuttle Runs (25′)

Weightlifting

Deadlift (6 x 3 Building)

5 Deadlift @ 6/10 RPE

4 Deadlift @ 7/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9.5/10 RPE

Cool Down

Cool Down (No Measure)

1 minute Lat Smash (each side)

1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)

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