Brooklyn Kid

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Ski OR Row

5 Inchworms

10 Box Jumps with Step Down

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 – Rounds and Reps)

In a team of 3, complete the following in 30 minutes:

Max Distance on the AirRunner (Switch every 400 M.)

Max Rounds of:

30 Burpee Box Jump-Overs (24/20)

90 Double Unders

30 DB Bench Press (50/35)

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