Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

20/16 Calorie Row (easy to moderate)

5 spiderman lunge stretch (each side)

5 burpees

Optional Warmup (No Measure)

Crossover Symmetry Activation


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 (Time)

With a partner, complete for time:

400 M. Partner Run

40 Synchronized DB Snatches (50/35)

40 Synchronized Burpees over the DBs

40 Synchronized OH Lunges (50/35)

400 M. Partner Run

-Rest 5:00-

5:00 to each establish 1-RM Squat Clean

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