Going Back to Cali

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Ski

10 Russian Kettlebell Swings (moderate)

10 Broad Jumps

5 Spiderman Lunge Stretch (each side)

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 (AMRAP – Reps)

Every :90 for 3 Rounds, Complete:

1- 200 M. Run

2- 10 Hang Power Clean (135/95)

3- 15 Wallballs (20/14)

4- 20 Box Jumps (24/20)

RomWOD

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