Halloween WOD

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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