Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Bike
:30 Handstand Hold (Wall Facing)
10 Russian KB Swing
10 Cossack Squats/Side
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
Back Squat (10 x 3 @70%))
Metcon
343 (Time)
With a Partner, complete for time:
100 TTB
100 Power Cleans (135/95)
100 Wall Balls (20/14)
43 Synchronized Burpees
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