Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Hip, ankle, & shoulder distractions as needed
Crossover Symmetry Activation
Then…
2 Sets:
250m Ski
10 Squat with thoracic rotation at bottom (reach hand to ceiling, opposite hand to foot)
5 Single arm dumbbell sotts press (light) (each side)
10 kip to swing
5 strict pull ups
Metcon
Metcon (2 Rounds for reps)
With a partner, complete the following, alternating movements:
AMRAP 12:
9 Calorie Ski
6 Bar Muscle-Ups
3 Squat Cleans (185/125)
Rest 3:00
AMRAP 12:
3 Power Cleans (135/95)
6 GHDs/AbMat Situps
9 Calorie Row
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