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…
2 Sets:
15/12 Calorie Row
5 Spiderman Lunge Stretch (each side)
5 Up Down (burpee without the push up)
10 Box Jump with Step Down
Weightlifting
Snatch Pull + Snatch (6 x 1+1)
Complete 1 Rep of the complex Every :90 for 9:00 (6 Sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 9:
12/9 Calorie Row (OR 12/9 Calorie AirRunner)
9 Double DB Front Squats (50/35)
6 Strict Pullups
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