Somebody to Thank

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (you choose)

then…

2 Sets:

10 Pushups

10 Spiderman Lunge

10 Prison Kang Squats

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

Front Squat (5,5,4,4,3)

Front Squat:

– 2×5 reps

– 2×4 reps

– 1×3 reps

Move up in weight each set.

* rest 60-90 seconds between sets *

Example Sets

Set 1:

5 reps @ 185#

-Rest 60-90 secs-

Set 2:

5 reps @ 205#

-Rest 60-90 secs-

Set 3:

4 reps @ 225#

-Rest 60-90 secs-

Set 4:

4 reps @ 240#

-Rest 60-90 secs-

Set 5:

3 reps @ 255#

Based off of a 300# Front Squat

Metcon

Metcon (3 Rounds for reps)

Every :90 for 3 Sets (13:30 total):

1-30/24 Calorie Ski

2-20 Alternating Pistols

3-10 Bench Press (135/95)

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