Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio (Accumulated)
12 Barbell Good Mornings
12 Empty Bar Hang Snatch
12 Empty Bar Clean & Strict Press
12 GHD/AbMat Situps
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
Warm-up (No Measure)
Take 5-10 Minutes to Warmup to your Barbell Weight, which will be the same for all movements!
Metcon
12 Days of CrossFit (Time)
“12 Days of CrossFit”
1 Squat Snatch (135/95#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)
8 AbMat Sit-ups
9 American KB Swings (70/53#)
10 Lunges (10 EACH side)
11 Wallballs (20/14#)
12 Oz. Beer!…Or 12 Cal Assault Bike!
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”
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