Ghetto Cowboy

Crossfit North Cloud – CrossFit

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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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