Smoke On the Water

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1-2 Sets:

20/15 Calorie Row (easy to moderate)

15 Romanian Deadlifts

10 DB Upright Rows

5 Strict Pull Ups

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

The Average Jay (Time)

3 Rounds For Time:

250 M. Row

17 Push-ups

17 Deadlifts (135/95)

17 AbMat Sit-ups

17 Box Jumps (24/20)

Weightlifting

Back Squat (Build to Heavy Double)

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