Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side Step R/L
* 10 Forward/Backwards Walk R/L
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Then…
2 Sets:
200 Meter Run
20 Cossack Squats
20 Scorpions
Metcon
Metcon (2 Rounds for reps)
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Box Jump-Overs (24″/20″)
14 Hang DB Snatch (50/35)
21 Double-Unders
Rest until the running clock hits 20:00 minutes, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7/5 Calorie Bike
7 Double DB Push Press (50/35)
7 Ring Dips
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