Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation

Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L


2 Rounds:

300 Meter Ski

5 Single Arm Kettlebell Goblet Squat (each side) (light/moderate)

5 Single Arm Kettlebell Push Press (each side) (light/moderate)

10 hanging scap retraction

5 kip to swing


Split Jerk (E:90 – 6 x 2 (3 Second Pause in Catch))

Every :90 Seconds:

2 Split Jerk x 6 (3 sec Pause in the catch)

Once warmed Work up to a moderate heavy double and pause for 3 seconds in the catch position before standing.

Focus on keeping hips and core tight and elbows high during the dip and drive.

Reaching triple extension punch the knuckles to the ceiling and drop under the bar aggressively.


Metcon (AMRAP – Rounds and Reps)


Buy-In: 1000/800 M. Ski

In remaining time:

12 Shoulder-to-Overhead (115/75)

9 Burpees over the Barbell

6 Box Jumps (30/24)

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