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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Moderate Cardio

5 Renegade Rows

10 Air Squats

5 Strict Pull-ups/Ring Rows

10 Banded Good Mornings

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 (Time)

With a partner, complete the following for time(s):

3 Rounds:

30/24 Calorie Assault Bike

30 Bench Press (135/95)

-Rest 3:00-

3 Rounds:

30/24 Calorie Row

30 OH DB Walking Lunge (50/35)

-Rest 3:00-

3 Rounds:

30/24 Calorie Ski

30 Push-ups

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