Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Cardio (your choice)
0:30 Handstand Hold
10 Cossack Squats (each side)
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
Bench Press (5,3,1,5,3,1,4)
Bench Press:
5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @85%
*Record the FINAL set of 4.
**In the last 3 sets, superset with 15-20 pushups…i.e.
3 Bench Reps
15 pushups
1 Bench Rep
15 pushups
4 Bench Reps
Metcon
Metcon (Time)
Complete For Time:
30/24 Calorie SkiErg
then…
5 Rounds:
6 Handstand Pushups
18 Wallballs (20/14)
Rx+:
30/24 Calorie SkiErg
then…
5 Rounds:
6 Strict HSPU
18 Wallballs (30/20)