Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Cardio
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up
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 (Time)
With a partner, partitioning reps as desired, complete:
50 Toes-to-Bar
150/135/120 Calorie Bike
50 Chest-to-Bar Pull Ups
150/135/120 Calorie Bike
*IF you are competing this weekend…DO NOT tear your hands. 🙂
Weightlifting
Muscle Clean (3 x 5 (High Hang))
5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
*Focus on:
-Fast Elbows
-Quick Turnover
-Vertical Hip Drive