Dark Horse

Crossfit North Cloud – CrossFit

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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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