Crossfit North Cloud – CrossFit
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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