Hungover & Hard Up

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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