Labor Day: Hotshots 19

Crossfit North Cloud – CrossFit

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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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