T1D Takedown 2021

Crossfit North Cloud – CrossFit

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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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