Crossfit North Cloud – CrossFit
Warm-up
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
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 (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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