Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 5 Minutes Cardio
-into-
2 Sets:
7 Single Arm Dumbbell Front Squats (each side) (moderate)
(moderate)
7 Pushups
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 (Time)
Complete For Time:
15 Front Squats (155/105)
40/32 Calorie Bike
15 Front Squats (155/105)
Rx+: (185/125)
*Front Squats are taken from the floor.
Weightlifting
Warmup Sets:
5 Strict Press – Light
5 Push Press – Moderate
5 Jerk – 50%
5 Jerk – 60%
3 Jerk From the Rack @ 70-75%
-Rest 60-90 Seconds-
2 Jerk From the Rack @ 80%
-Rest 60-90 Seconds-
2 Jerk From the Rack@ 85%
-Rest 60-90 Seconds-
1 Jerk From the Rack @ 90%