Can’t Tell Me Nothin’

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

200m Ski (OR Row)

8 hanging scap retractions

4 kip to swing

8 goblet squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (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

Snatch High Pull + Power Snatch + Snatch (5 x 1)

*Touch-n-go on the complex
– 2 sets @ 70% 1 RM Snatch

– 3 sets @73% 1 RM Snatch

* Rest 90 seconds between sets

Metcon

Metcon (4 Rounds for reps)

EMOM 12: (4 Rounds)

1- 10 Ring Dips

2 – 15/12 Calorie Ski

3 – 20 Pushups

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