Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Row
10 Box Jump w/Step Down
10 Suitcase Deadlift R/L
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)
With a partner, complete AMRAP 20:
20 Calorie Bike
20 DB Box Step-Overs (24/20) (50/35)
20 Deadlifts (185/125)
20 DB Front Squats (50/35)
*Every 2:00, including 0:00 partners must run 20 calories (10 each)
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