Going Back to Cali

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Cardio

20 Kip to Swing

20 Alt. Leg V-Up

5 Strict Pull-Up

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, partitioning reps as desired, complete:

50 Toes-to-Bar

150/135/120 Calorie Bike

50 Chest-to-Bar Pull Ups

150/135/120 Calorie Bike
*IF you are competing this weekend…DO NOT tear your hands. 🙂

Weightlifting

Muscle Clean (3 x 5 (High Hang))

5 High Hang Muscle Clean @ 5 RPE

*Focus on:

-Fast Elbows

-Quick Turnover

-Vertical Hip Drive