I Hope I Don’t Get In A Fight.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

12/10 Calorie Row

10 Dumbbell Single Leg RDLs (light/moderate)

10 Dumbbell Single Arm Press (light/moderate)

10 Pushups

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

Shoulder Press (5,3,1 then…5×4)

Strict Press:

5 reps

3 reps

1 rep

then…

5 x 4 @ 75% 1-RM

w/Superset 10 SA DB Bench (Light)

*Once the 5-3-1 is complete roll right into the 5×4 sets

Example Sets:

**Sets 1-5:

4 Strict Press @150# + 10 Single Arm Dumbbell Bench Press

-rest 60-90 seconds-

Based off of a 200# Strict Press

Metcon

Metcon (2 Rounds for reps)

Complete the following, for Max Reps:

AMRAP 5 Minutes

15/12 Calorie Row

10 Burpees

-Rest 2:00-

AMRAP 5 Minutes

10/8 Calorie Row

5 Burpees

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