Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Row
10 Single Arm Kettlebell Step Back Lunges + Press
8 hanging scap retractions
6 kip to swing
4 strict pull ups
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
2 Strict Press + 4 Push Press (5 x 1 (E2MOM x 5))
Complete without racking the bar:
2 Strict Press (no dip) directly into 4 Push Press (dip/drive/press)
Every 2 Minutes for 10 Minutes:
Complete 1 Rep of the Complex
-Keep torso tall during the dip and take a pause overhead to regroup if needed. don’t pause at shoulders!
-The weight is going to be light on this, the goal is to start light and build to a “heavy” 1- Rep
-There should be no fails on this!
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12:
Buy-In: 1000 M. Row
In remaining time:
12 T2B
12 Single-Arm DB Cleans (50/35)
12 Chest-to-Bar Pullups
Rx+: 6 Bar Muscle-Ups
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