Crossfit North Cloud – CrossFit
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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