Crossfit North Cloud – CrossFit
Warm-up
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
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 (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)
Rx+:
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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