Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
1:00 Row
10 Single Arm KB Thruster (Light-Moderate) (5/side)
7 Single Arm Ring Rows (each side)
Then…
Build to Back Squat set #1 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
Weightlifting
Paused Back Squats (5 x 3)
*3 Second Pause in the bottom
Take 1-2 warm-up sets up to working weight
Metcon
Metcon (Time)
Complete 10 Rounds for Time:
10 Wallballs (20/14)
1 Rope Climb
Rx+:
10 Wallballs (30/20)
1 Legless Rope Climb
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