Crossfit North Cloud – CrossFit
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