Party Like A Rockstar

Crossfit North Cloud – CrossFit

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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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