Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 Bike
10 Banded Good Mornings
10 Red Band Pullaparts
10 Ring Rows
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 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
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete AMRAP 24:
18 DB Hang Clean (50/35)
12/9 Calorie Ski
6 DB Shoulder-to-Overhead (50/35)
*200M AirRunner Run
*One partner working at a time.
*Partners rotate in the same order through the 200M runs on the Airrunner.
*Two non-running partners partition the reps of the triplet as desired.
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