Like A Boss

Crossfit North Cloud – CrossFit

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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


Build to Squat Clean and Jerk and Squat Snatch weight.

Optional Warmup (No Measure)

Crossover Symmetry Activation


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 (2 Rounds for reps)

With a partner, complete the following:


200 Meter Run

10 Squat Clean & Jerk (115/80)

5 Synchro Burpees-Over the Bar

-Rest 6:00-


20//17/14 Calorie Ski

10 Squat Snatches (115/80)

5 Synchro Burpees-over-the Bar
Rx+: (135/95)


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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