Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
15 Calorie Bike
15 Calorie Ski
2 Rounds of:
10 kip to swing
10 Ring Rows
10 Half-Kneeling Single-Arm DB Press
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
Push Press (5 x 3 – Ascending)
Push Press:
– 5×3 (add weight each set)
* Rest 90 seconds between *
*NO redip, squeeze your quads and your glutes and drive the bar off your shoulders from the dip!
How to approach the lifts
Build in weight each set.
Record your last weight (heaviest triple)
Use 5 working sets to build up to a Heavy 3
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12:
24/18 Calorie Row
12 Toes-to-Bar
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