Crossfit North Cloud – CrossFit
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