Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Banded Hip Distraction
Banded Ankle Distraction
Then…
2 Sets:
1:30 Bike (Set 1: easy, Set 2: moderate/fast)
10 Cossack Squats
10 Wall Angels
10 DB/KB Strict Press
10 Kip to Swing
Weightlifting
Back Squat (E:90 – 10 x 3)
Every 90 Seconds for 15 Minutes, complete 3 Back Squats building to today’s heavy three rep Back Squat.
Focusing on sending hips back with a smooth and controlled descent.
Stay tight and as soon as you hit below parallel, drive up with a tall torso.
Stay within the weight ranges (70-80% of Max).
Metcon
Metcon (Time)
Complete For Time:
42/36 Calorie Bike
30 Thrusters (95/65)
18 Burpee Pullups
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