Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Rounds:
1:00 Row
5 Inchworms
10 Bottom of Squat Thoracic Twist
5 Single Arm Dumbbell Overhead Squats (each side) (lightweight)
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)
With a partner, complete:
AMRAP 8 Minutes
24/21/18 Calorie Row
4 Rope Climbs
-Rest 2 Minutes-
AMRAP 8 Minutes
12 Toes to bar
12 Dumbbell squat snatches (50/35)
-Rest 2 Minutes-
AMRAP 8 Minutes
48 Double-Unders
24/21/18 Calorie Assault Bike
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