Oil & Water

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation

Over-the-Fence x 10/leg

Banded Good Morning x 10


2-3 Sets Of:

7 Kettlebell russian swings (to eye level)

7 hanging scap retraction

7 plank shoulder taps (each side)


Front Squat (7 x 3 – Building)

*Work up to a Heavy 3 in 7 working sets

*Once warmed up make smart calculated jumps in weight to reach a Heavy 3

*Focus on sending the hips down vertically and keeping the elbows high!

*Explode out of the hole, press high up on the bar keeping the torso upright

*rest 1-2 mins between sets


Metcon (4 Rounds for reps)

Every :90 for 18 Minutes (4 Rounds):

1 – 200 Meter Run

2 – 20 Wallballs (20/14)

3 – 20 Hang Power Snatch (75/55)

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