Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Run
1:00 Ski
8 single leg dumbbell RDLs (light/moderate) (each side)
8 single arm dumbbell upright rows (light/moderate) (each side)
0:30 handstand hold
4 kip to swing on rings
2 strict ring dips
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 (5 Rounds for reps)
With a partner, partitioning work as desired, and one partner working at a time complete 5 Rounds for Max Reps:
AMRAP 5:
30/24 Calorie Ski
20 Russian KB Swings (70/53)
10 Synchro Burpees over the Bar
*Max Reps in remaining time: Squat Clean (185/125)
-Rest 1:00-
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