Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
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
* 10 Squats
Then…
2 Sets:
1:00 Cardio
4 Spiderman Lunge Stretch (each side)
6 Lateral Box Step Up (each side)
8 goblet squats (light)
Weightlifting
Romanian Deadlift (5 x 7 @ 90% of 1-RM Clean)
Romanian Deadlift:
– 5 sets x 7 reps @ 90% 1 RM clean
* Rest 2 minutes between sets
Metcon
Metcon (Time)
Complete 3 Rounds for Time:
21/16 Calorie Ski
15 Hang Power Clean (135/95)
9 Handstand Pushups
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