Crossfit North Cloud – CrossFit
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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