Crossfit North Cloud – CrossFit
Warm-up (No Measure)
Crossover Symmetry Activation
200 M. Run
15 Banded Lateral Side Step (Each Way)
15 Barbell Deadlifts
15 Barbell Hang Muscle Snatch
Power Snatch (6 x 1.1.1)
Every 2:00 for 12 minutes (6 sets) complete 3 single snatches.
*Build across all sets to today’s heavy 3 rep.
*All sets should be three singles with approximately 5 seconds of rest in between each.
Metcon (2 Rounds for time)
Burpees Over Rower
-Rest 2:00 between sets-
Target Time each set: Sub 6 Minutes
This is a sprint workout.
Push harder than you think you can!
WORKOUT STRATEGY & FLOW
Hard pace on the row. Goal pace: 1200+/1000+
Fast pace on the burpees.
Metcon (No Measure)
10/10 Weighted Side Plank Rotations
15 Glute Ham Raise
:45 Elevated Single Leg Glute Bridge