Never Again

Crossfit North Cloud – CrossFit

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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)

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