Crossfit North Cloud – CrossFit
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)
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