Immigrant Song

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (your choice)

10 Front Squat (45/35)

5 Squat Clean (45/35)

10 PVC Passthrough

5 Squat Snatch

-Then-

Build to Front Squat weight.

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)

With a partner, complete for time:

50/45/40 Calorie Bike

50 Front Squats (155/105)

50/45/40 Calorie Bike

100 GHD or AbMat Sit Ups

50/45/40 Calorie Bike

50 Overhead Squats (115/80)

50/45/40 Calorie Bike
Rx+:

Same Calories

GHD Situps

Fronts Squats (185/125)

OHS (135/105)

Gymnastics

Metcon (No Measure)

OPTIONAL TODAY:

6-10 Minute EMOM:

Odd Minutes: 14 Pistol Squats

Even Minutes: 9 Handstand Pushups
*No Measure – For Quality Reps!

**Modify accordingly