Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
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 Row
24 Single Arm Dumbbell Suitcase Deadlift (each side) (light/moderate)
18 Single Arm Dumbbell Hang Power Clean (each side) (light/moderate)
12 Single Arm Dumbbell Push Jerk (each side) (light/moderate)
0:30 side plank (each side)
Then…
Workout Specific Warmup:
1 Set: (at workout pace – lighter weight)
6 deadlifts
4 hang power cleans
2 push jerks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Accessory Work
Metcon (No Measure)
3 sets
15 Dumbbell Hammer Curls (light) (Each side)
10 Kettlebell Curtsy Lunges (moderate) (each side)
15 Ring Push Ups (with feet on ground)
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