Hungover & Hard Up

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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