Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Banded Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Then…
3 Minute Machine (Bike/Row/Ski)
20 Single Arm Dumbbell Thruster R/L (light/moderate)
15 Strict Pullups
10 Kipping Swings
Weightlifting
Overhead Squat (5 x 2)
Work up to a heavy double OH Squat in 5 working sets.
Make sure that you have your shoulders and lower back loose and warmed up.
*PVC Passthroughs, pushups, scorpion stretch, strict DB press are all options to get the right muscles firing.
*Take 3 warmup sets, starting with the bar and then move into your 5 working sets.
*Take about 12 minutes to work through the OHS.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*The OG of CrossFit Girls.
**Just close your eyes and hold on. This is going to be a fast, high heart rate workout.
***Target time is sub 6 minutes.
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