Diary of Jane

Crossfit North Cloud – CrossFit

View Public Whiteboard

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:

15/12 Calorie Row

5 Spiderman Lunge Stretch (each side)

5 Up Down (burpee without the push up)

10 Box Jump with Step Down

Weightlifting

Snatch Pull + Snatch (6 x 1+1)

Complete 1 Rep of the complex Every :90 for 9:00 (6 Sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

12/9 Calorie Row (OR 12/9 Calorie AirRunner)

9 Double DB Front Squats (50/35)

6 Strict Pullups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: