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Crossfit North Cloud – CrossFit

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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

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