Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
5:00 cardio (easy) (your choice)
-straight into-
2 Sets:
10 alternating v ups
10 plate hops
10 hanging scap retractions
10 kip to swing
0:30 side plank (each side)
then…
Snatch Warmup: 2 Rounds
7 Reps of ALL movements (PVC then empty bar)
1-High Hang Snatch Pull
2-BTN Snatch Grip Strict Press
3-High Hang Snatch
4-Hang Muscle Snatch
5-Hang Power Snatch
6-Power Snatch
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
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Accessory Work
Metcon (No Measure)
3-4 Rounds:
5 High Box Jump
10 Single Leg RDL R/L
15 Banded Hip Bridge
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