Crossfit North Cloud – CrossFit

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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


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


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 (AMRAP – Rounds and Reps)

Complete AMRAP 12:

24/18 Calorie Row

12 Toes-to-Bar

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