Crossfit North Cloud – CrossFit
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)
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