Bust A Move

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation


10 Side step R/L

10 Forward/Backwards Walk R/L

10 Single Leg Glute Bridges R/L

10 Banded Squats


2 Sets:

1:30 Bike, Row or Ski (choose machine for each round)

10 Squat with thoracic rotation to ceiling at the bottom

10 single leg dumbbell RDL R/L (light)


Metcon (AMRAP – Rounds and Reps)

In Teams of 3, complete AMRAP 30:

12/9 Calorie Bike

12 DB Bench Press (50/35)

12 DB Box Step-Overs (24/20) (50/35)

*300 M. Run
*Partner 1 and 2 work through the triplet, while partner three runs a 300 M. run.

*Partners rotate when P3 returns from the run, and rotate in the same order for the duration of the workout.

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