CrossFit – Sat, Jun 3

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio (your choice)

30 Single Unders

20 Plate Hops

10 Russian Kettlebell Swings (moderate/heavy)

10 DB Sotts Press (5/side)

Metcon

Metcon (Time)

With a partner, Complete For Time:

150 Double Unders (each-complete at the same time)

30 Handstand Push Ups (split)

1500 Meter Ski

30 Power Cleans (155/105) (split)

1500 Meter Ski

30 Handstand Push Ups (split)

150 Double Unders (each-complete at the same time)

Accessory Work

Optional Accessory (No Measure)

2-3 Rounds:

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 Lateral DB Raise @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-