Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
Banded Hip Halo 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
2 Rounds:
200 Meter Run
10 Scorpions
10 Hanging Scap Retraction
10 Empty Bar Overhead Squats
Weightlifting
Back Squat (7 x 2)
Focusing on sending hips back with a smooth and controlled descent.
Stay tight and as soon as you drop below parallel, drive up with a tall torso.
Metcon
Metcon (2 Rounds for reps)
AMRAP 9 Minutes:
12 Toes-to-bar
12 Overhead Squats (95/65)
-Rest 2 minutes-
AMRAP 6 Minutes
6 Toes-to-bar
6 Overhead Squats (135/95)
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