Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Row
10 Single Arm Dumbbell Upright Row (each side) (light/moderate)
10 Single Arm Dumbbell Press (each side) (light/moderate)
20 Single or Double Unders
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 (4 Rounds for reps)
With a partner, complete 4 sets of:
AMRAP 4:
10 Synchro Push Press (95/65)
30 Synchro Air Squats
50 Double-Unders (each at the same time)
In remaining time: Max Wallballs (20/14) (split as desired)
-Rest 2:00 btwn. sets-
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