Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
14/11 Calorie Row
14 Alternating Leg V-Ups
7 Air Squats
7 DB Cleans
7 Inchworms
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
Black Friday (Time)
With a partner, with only one person working at a time, complete the following for time:
250 Double-Unders/500 Single-Unders
200 Box Jump Overs (24/20)
150 Wallballs (20/14)
100 Toes-to-Bar
50 Devil Press (50/35)
crossfitnorthcloud.com 