Back 2 Good

Crossfit North Cloud – CrossFit

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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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