CrossFit – Fri, Nov 25

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)

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