Everything Is Alright

Crossfit North Cloud – CrossFit

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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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