Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
10 Banded Lateral Steps
10 Banded Monster Walks (Front/Back)
10 Banded Single Leg Glute Bridges R/L
10 Bird Dogs R/L
10 Banded Squats
2 Rounds:
10 V-ups
15 Banded Good Mornings
20 Lunge W/Twist
25 Single Unders
Weightlifting
3-Position Clean (E2MOM x 5)
3-Position Clean
Every 2:00, complete 1 Hang clean (mid thigh) + 1 Below the knee (2″) + 1 Full Clean
Complex is completed unbroken!
– Work up to a heavy for today in 5 working sets.
– focus on form and don’t add weight unless it feels good and looks good.
Metcon
Metcon (4 Rounds for reps)
Complete 4 Rounds of the EMOM:
1 – 50 Double-Unders
2 – 15/12 Calorie Ski
3 – 15 Overhead Squats (75/55)
4 – Rest
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