Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
200m Jog
10 Single Leg Kettlebell/Dumbbell RDLs (Each side) (Light/moderate)
10 Hang Kettlebell/Dumbbell Russian Swings (Each side) (light/moderate)
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 (4 Rounds for time)
With a partner, complete the following:
4 Sets For Times (1 set every 5 Minutes):
30/27/24 Calorie Bike
30 American KB Swings (70/53)
30 Burpee Box Jump-Overs (24/20)
-Rest until 5:00 clock resets-
Accessory Work
Metcon (No Measure)
3 sets:
:30-:60 Second Weighted Plank
10 Landmine Half-Kneeling Twist (Each Side)
20 GHD Sit-Up (OR 20 Weighted Hanging Knee Raises)
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