Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 Bike
then…
2 Sets:
10 Alt. Leg V-Up
20 Cossack Squats (10/side)
10 DB Strict Press
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)
Complete For Time:
50/40 Calorie SkiErg
40 AbMat/GHD Situps
30 DB Front Squats (2×50/2×35)
20 Toes-to-Bar
10 DB Thrusters (2×50/2×35)
Target Time: Sub 14 Minutes
Time Cap: 20 Minutes
Accessory Work
Metcon (No Measure)
2-3 sets:
10 Medball V-Ups
30-45 Second Weighted Back Extension Hold
10 Med Ball Rotational Throws (each side)
10 Landmine Bent-Over Row
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