Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
20/15 Calorie Bike
10 single leg kettlebell RDLs (light/moderate) (each side)
5 inchworms
10 Russian kettlebell swings (moderate)
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 (4 Rounds for reps)
Complete 4 Sets for Max Reps: (AMRAP 4 + Rest 1):
3 Cleans (185/125)
6 Burpee Box-Jump Overs (24/20)
9 Reverse Lunges (each leg)
Accessory Work
Metcon (No Measure)
3 Sets:
1:00 Easy Ski
10 Weighted Pull-Up (moderate/heavy weight)
1:00 Easy Bike
50’ Banded Side Step (each way)
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