Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Over-the-Fence x 10/leg
Banded Good Morning x 10
Then…
2-3 Sets Of:
7 Kettlebell russian swings (to eye level)
7 hanging scap retraction
7 plank shoulder taps (each side)
Weightlifting
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
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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