Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
then…
2 Rounds:
10 DB High Pull
10 DB Strict Press
10 Pushups
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 (Time)
With a partner, complete 6 sets each for time:
Partner 1:
20/15 Calorie Ski
20/15 Calorie Row
Partner 2: 10 Power Clean & Jerks (135/95)
*Switch after each completes work.
Rx+: 25/20 Calories
10 Power C&J (155/105)
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