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…
3:00 Cardio
10 Hanging Scap Retraction
10 Kip to Swing
10 Ring Row
:30 Handstand Hold
10 Wall Angels
10 Push Ups
10 Pause Air Squats
Weightlifting
Clean and Jerk (2,2,1,1,1,1)
Clean and jerk
– 2 reps @ 75% 1 RM
– 2 reps @ 80% 1 RM
– 1 reps @ 85% 1 RM
– 1 reps @ 90% 1 RM
– 1 reps @ 85% 1 RM
– 1 reps @ 90% 1 RM
Rest 60-90 seconds between sets
Metcon
Metcon (3 Rounds for reps)
Complete EMOM 15 (3 Rounds) for Max Reps:
1 – Burpee Box Jump-Overs (24/20)
2 – Double Unders
3 – Pushups
4 – GHD/AbMat Situps
5 – Rest
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