Fireflies

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

25 Single Under

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 (AMRAP – Rounds and Reps)

Complete AMRAP 9 Minutes:

3-6-9-12-15….

Overhead Squat (115/75)

*30 Double Unders after each set of Overhead Squats
Rx+: OHS (155/105)

Weightlifting

Deadlift (5,3,1,1,1)

Warmup with at least 5 sets of 5+ before getting to these “working” sets…

5 Deadlifts @ 7.5/10 RPE

3 Deadlifts @ 8/10 RPE

1 Deadlifts @ 8.5/10 RPE

1 Deadlifts @ 9/10 RPE

1 Deadlifts @ 10/10 RPE

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