Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
10/8 Calorie Bike
5-10 Deadlifts (increasing weight each round)
10 Standing Banded Arch to Hollow
30 Second Deadhang
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 (5 Rounds for reps)
With a partner, alternating full rounds, complete 10 Sets (5 Each):
AMRAP 1:30:
12/10 Calorie Bike
10 Deadlifts (185/125)
*Max Pullups
With a partner, alternating full rounds, complete 10 Sets (5 Each):
AMRAP 1:30:
15/12 Calorie Bike
10 Deadlifts (225/155)
*Max Chest to Bar Pullups
Accessory Work
Metcon (No Measure)
3 sets:
10 Single Leg Deadlift (each leg)
10 Double Dumbbell Row
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