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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 M. Row

then…

2 Rounds:

10 hanging scap retractions

5 kip to swing

5 inchworms

5 pike push ups

5 lateral box step 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

3 Front Squats + 4 Back Squats (E2MOM x 5: (3+4))

3 Front Squat-Rack it right into-4 Back Squats
Every 2:00 complete 3 Front Squats + 4 Back Squats.

*Weight is across all sets

*Weight should be approximately 75% of your max FRONT SQUAT.

*Chest tall, drive through your heels out of the bottom.

*Remember to focus on breathing. Fill the diaphragm and press out through your midsection.

Metcon

Metcon (2 Rounds for reps)

Complete 2 Sets of the following:

AMRAP 5:

4 C2B Pullups

8 Alt. DB Clean & Jerks (50/35)

12 Alt. Pistols

-Rest 2:00-
Rx+: Bar MU

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