Tearin’ Up My Heart

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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