Burning Bridges

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation


3:00 bike

12 single leg dumbbell RDL R/L

12 Banded Chops R/L

12 Banded Air Squats

12 Banded Good Mornings

12 DB Shoulder Press


Foam Roll Quads/Shoulders


Metcon (4 Rounds for time)

4 sets (1 set every 7:00)

30/22 Calorie Ski

20 Wallballs (20/14)

20/15 Calorie Ski

10 Pullups

10/7 Calorie Ski
Rx+ = Bar Muscle-Ups

Accessory Work

Metcon (No Measure)

3:00 easy Ski (OR) Row

3:00 Upper trap smash (1:00 upper, middle, & lower) R/L

2:00 Child’s pose to mckenzie stretch (push up with hips on ground and arms extended with chest up)

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