Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row or Bike
then…
2 Rounds:
10 Kipping Swings
10 Pushups
10 Cossack Squats
5-10 Power Cleans (empty bar rd. 1, light on rd. 2)
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
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, AZ.
Hotshots 19 honors the memory of these 19 heroes:
– Eric Marsh, 43, Superintendent
– Andrew Ashcroft, 29
– Robert Caldwell, 23
– Travis Carter, 31
– Dustin Deford, 24
– Christopher MacKenzie, 30
– Grant McKee, 21
– Sean Misner, 26
– Scott Norris, 28
– Wade Parker, 22
– John Percin, 24
– Anthony Rose, 23
– Jesse Steed, 36
– Joe Thurston, 32
– Travis Turbyfill, 27
– William Warneke, 25
– Clayton Whitted, 28
– Kevin Woyjeck, 21
– Garret Zuppiger, 27
Check out their story here:
https://www.firerescue1.com/yarnell-hill/articles/granite-mountain-hotshots-the-firefighting-team-that-died-battling-the-yarnell-hill-fire-Ot1BJ3uUG8US1wkI/
Also, there is a movie about their story:
“Only the Brave”
crossfitnorthcloud.com 