In Da Club

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

1:00 Bike (10 Damper)

10 Single Arm High Pull R/L (Light-Moderate)

10 Single Arm Press R/L (Light-Moderate)

10 Single Arm KB Swing R/L (Light-Moderate)

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 (8 Rounds for time)

8 Sets For Times: (1 Set every 3 Minutes)

500/450m Row

Even Sets: 10 Dumbbell Snatches (50/35)

Odd Sets: 10 Dumbbell Clean and Jerks (50/35)

DB Snatch/CJ: (65/45)

Accessory Work

Metcon (No Measure)

3 Sets:

:45 Fast/:15 Easy Bike

10 Landmine Sotts Press/Side

10 Landmine Russian Twist

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