Surrender

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: