Real World

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


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


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 (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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