Hard Knock Life

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…

2 Sets:

1:00 Cardio

4 Spiderman Lunge Stretch (each side)

6 Lateral Box Step Up (each side)

8 goblet squats (light)

Weightlifting

Romanian Deadlift (5 x 7 @ 90% of 1-RM Clean)

Romanian Deadlift:

– 5 sets x 7 reps @ 90% 1 RM clean

* Rest 2 minutes between sets

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

21/16 Calorie Ski

15 Hang Power Clean (135/95)

9 Handstand Pushups

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