Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Row
1:30 Ski
then…
2 Rounds:
10 Good Mornings
10 Pushups
5 Strict Pullups
5 Inchworms
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
T1D Takedown – Rx (Time)
Complete 5.7 Rounds for Time:
400 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (53/35)
4 KB Facing Burpees
4 Bar Muscle-Ups
*Final Round Reps:
250/3/9/3/3
T1D Takedown – Scaled (Time)
Complete 5.7 Rounds for Time:
300 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (35/26)
4 KB Facing Burpees
4 Chest-to-Bar Pullups
*Final Round Reps:
200/3/9/3/3
T1D Takedown – Beginner (Time)
Complete 5.7 Rounds for Time:
200 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (26/18)
4 KB Facing Burpees
4 Pullups or Banded Pullups
*Final Round Reps:
100/3/9/3/3
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