Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Hip Halo Activation
* 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
Then…
3 Sets:
5 Seated Box Jump
10 Kettlebell Single Leg RDL (each side)
20 flutter kicks
then:
10 reps – Junkyard Dog Part 1
10 reps – Junkyard Dog Part 2
Metcon
Metcon (Time)
4 Sets:
With a partner, complete AMRAP 5 Minutes, partitioning reps however you choose:
20/15 Calorie Assault Bike
20 Shoulder to Overhead 135/95
20 GHD Sit Ups
4 Rope Climbs
-Rest :90 between sets-
-after set 4, rest :90 then do one round “for time”)
For time
20/15 Calorie Assault Bike
20 Shoulder to Overhead 135/95
20 GHD Sit Ups
4 Rope Climbs
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