California Girls

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Cardio (Your Choice)

1:00 Couch Stretch/side

then…

2 Sets of Front Squat Skill Transfer Exercises:

3 No Hand (Zombie) Front Squats

3 No Hand (Zombie) Front Squats

3 2 second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

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

Front Squat (5 x 3 (Across E2:00))

5 x 3 Front Squat @ 86% 1RM Front Squat

*Do a set every 2 minutes.

Metcon

Metcon (2 Rounds for reps)

With a Partner, Complete the Following, Alternating Full Movements:

AMRAP 6:

12/9 Calorie Ski

9 Box Jump-Overs (24/20(

6 Dbl DB Front Squats (50/35)

-Rest 2:00-

AMRAP 6:

6 Burpee Pullups

9 Dbl DB S2O (50/35)

12/9 Calorie Assault Bike

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: