Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2 Rounds of:
10 Pushup to Downward Dog
10 Kip to Swing (Bar)
10 Prisoner Kang Squats
10 PVC Passthroughs
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 Teams of 3, alternating complete movements, complete:
24 Minute AMRAP:
3 Bench Press (155/105)
6 Burpee Pullups
9 DB Box Step-Overs (50/35 x2)
12 Calorie Run
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