Crossfit North Cloud – CrossFit
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
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