Slurpee

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Scapular Pullups

:30 Forward Fold

10 Sumo Squats

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

Back Squat (3 x 5)

3 Back Squat @ 7.5/10 RPE 1RM Back Squat

3 Back Squat @ 7.5/10 RPE 1RM Back Squat

3 Back Squat @ 8/10 RPE 1RM Back Squat

3 Back Squat @ 8/10 RPE 1RM Back Squat

3 Back Squat @ 8/10 RPE 1RM Back Squat

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets for Times:

20 Pull Ups

20 Box Jump Overs (24/20)

-rest 3:00 between sets-
Rx+:

Complete 3 Sets for Times:

20 Strict Pull Ups

20 Box Jump Overs (30/24)

-rest 3:00 between sets-