Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio
10 Inchworm w/Push Up
10 Front Squat
10 Strict Press
10 PVC Passthrough
10 PVC Overhead Squat
10 PVC Squat Snatch
-Then-
Build to Squat Clean and Jerk and Squat Snatch weight.
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
Metcon (2 Rounds for reps)
With a partner, complete the following:
AMRAP 12:
200 Meter Run
10 Squat Clean & Jerk (115/80)
5 Synchro Burpees-Over the Bar
-Rest 6:00-
AMRAP 12:
20//17/14 Calorie Ski
10 Squat Snatches (115/80)
5 Synchro Burpees-over-the Bar
Rx+: (135/95)
Midline
Metcon (No Measure)
4 Rounds:
10 Landmine Situp+Press
30 sec plank hold
30 sec side plank hold (right)
30 sec side plank hold (left)
10 Strict Hanging Leg Raise
20 KB Front Rack Marches Steps (each side)
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