Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1 Minute Bike (easy to moderate)
5 Inchworms
5 Pushups
5 Thrusters (Empty Bar)
5 Box Steps-ups (each side)
0:30 Active Bar Hang
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 (3 Rounds for reps)
3 Rounds for Max Reps of:
1 Minute: Burpees over the Bar
1 Minute: Thrusters (75/55)
1 Minute: Assault Bike
1 Minute: Box Jumps (24/20)
1 Minute: GHD/AbMat Situps
-Rest 1 Minute-
Accessory Work
Metcon (No Measure)
3 Rounds for Quality of:
10 DB Bench Press
-Rest 0:30-
10 Strict Pullups
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