Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
300 M. Run
10 V Ups
10 Hollow Rocks
0:30 Handstand Hold
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 a team of 3, partitioning reps as desired, complete AMRAP 24 of:
16 Box Jump-Overs (24/20)
12 Wallballs (20/14)
8 Man-Makers (50/35)
*20/15 Calorie SkiErg
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