Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
20/15 Calorie Row (easy to moderate)
15 Romanian Deadlifts
10 DB Upright Rows
5 Strict Pull Ups
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
The Average Jay (Time)
3 Rounds For Time:
250 M. Row
17 Push-ups
17 Deadlifts (135/95)
17 AbMat Sit-ups
17 Box Jumps (24/20)
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