Tequila Sunrise

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Broad Jumps

15 Banded Good Morning

10 Russian KB Swing

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

Weightlifting

Bench Press (5 x 5 Across)

All 5 Sets:

5 Bench Press @ 6/10

Metcon

Metcon (Time)

With a partner, complete 5 rounds for time:

30/27/24 Calorie Bike

20 Box Jumps (30/24)

10 Sandbag-Over-Shoulder (150/100)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: