Crossfit North Cloud – N.C. Endurance
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
crossfitnorthcloud.com 