Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Cardio
5 Muscle Cleans (Empty Bar)
10 Deadlifts (Empty Bar)
10 Ring Rows
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
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
The WOD is “Hotshots 19”, in honor of the 19 members of the Granite Mountain Hotshot Crew that were tragically lost to the Yarnell Hill Fire on June 30th, 2013.
Only The Brave movie is based on these events.
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