Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
12/9 Calorie Row
6 single leg kettlebell RDLs (moderate) (each side)
6 single arm russian kettlebell swings (moderate) (each side)
6 Alternating V Ups (each side)
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 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
Weightlifting
Push Jerk (Heavy Double)
Split OR Push Jerk:
*Work up to a heavy double in 5-7 working sets.
* Rest 60-90 secs between sets
Split Jerk (Heavy Double)
Split OR Push Jerk:
*Work up to a heavy double in 5-7 working sets.
* Rest 60-90 secs between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15/12 Calorie Row
12 AbMat (or GHD) Situps
9 Squat Cleans (155/105)
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