Say It Ain’t So

Crossfit North Cloud – CrossFit

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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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