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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

15 Good Mornings

then…

2 Sets:

10 Alt. V-Ups

10 DB Push Press (5/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

Deadlift (5,3,1,5,3,1,4)

Deadlift:

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @ 85%

* Super Set Last 3 sets with DB Upright Rows x 10/side

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

18/13 Calorie Row

12 Single-Arm DB OH Lunge (50/35)

6 Toes-to-Bar