Urgent

Crossfit North Cloud – N.C. Endurance

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Warm-up

Warm-up (No Measure)

1 Minute Each:

Standing Straddle Stretch

Posted Leg Swings (Side/Side & Front/Back)

Jumping Lunges

Couch Stretch (each leg)

then…

Hip Halo Activation:

10 Banded Monster Walks

10 Banded Lateral Steps

10 Banded Squats

Metcon

Metcon (Calories)

Assault AirBike and AirRunner:

7 minute run at light pace – 2 minute rest,

90 second bike at fast pace – 2 minute rest,

5 minute run at moderate pace, 90 second rest,

60 second bike at faster pace, 90 second rest,

3 minute run at fast pace, 1 minute rest,

30 second bike at fastest pace

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