Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
10 Side step R/L
10 Forward/Backwards Walk R/L
10 Single Leg Glute Bridges R/L
10 Banded Squats
Then…
2 Sets:
1:30 Bike, Row or Ski (choose machine for each round)
10 Squat with thoracic rotation to ceiling at the bottom
10 single leg dumbbell RDL R/L (light)
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3, complete AMRAP 30:
12/9 Calorie Bike
12 DB Bench Press (50/35)
12 DB Box Step-Overs (24/20) (50/35)
*300 M. Run
*Partner 1 and 2 work through the triplet, while partner three runs a 300 M. run.
*Partners rotate when P3 returns from the run, and rotate in the same order for the duration of the workout.
crossfitnorthcloud.com 