The Blueprint

Crossfit North Cloud – CrossFit

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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


3 Minute Machine (Bike/Row/Ski)

20 Single Arm Dumbbell Thruster R/L (light/moderate)

15 Strict Pullups

10 Kipping Swings


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.


Fran (Time)

Thrusters, 95# / 65#
*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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