Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4:00 easy cardio (your choice)
-then-
2-3 sets:
5 Single-Arm DB Thrusters (per arm)
5 Single-Arm DB Sotts Press (per arm)
10 Banded Good Morning
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 (6 x 4 (Ascending))
*Build in weight across all six sets.
*Percentages should be approximately:
1-75%
2-80%
3-83%
4-85%
5-88%
6-90%+
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*Rx weights: 45/35