Holidae Inn

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row (moderate)

then…

2 Sets:

5 Inchworm w/Push Up

10 Box Jump w/Step Down

10 PVC Pass Through

5 Overhead Squats (building to starting 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 Squat + Back Squat (Pause Squat + 1/4 Squat + Squat)

5 Second Paused Back Squat + Back Squat (no tempo)
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat

1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat

1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Burpee Box Jump-Overs (24/20)

Overhead Squats (95/65)
Rx+:

Complete For Time:

21-15-9

Burpee Box Jump-Overs (24/20)

Overhead Squats (135/95)