Under the Bridge

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Plus

Banded Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

1 Set:

30/24 Calorie Bike

15 Ring Row

10 Banded Good Morning

5 Inchworm w/Squat

Metcon

Metcon (Time)

With a partner, complete for time:

200/180/160 Calorie Assault Bike

Every 3:00, stop the bike and complete:

8 Power Snatch (95/65)

10 Overhead Squats (95/65)

12 Chest-to-Bar Pullups

*Start workout with the 8-10-12
Target time: sub 21 minutes

Time cap: 30 minutes

Rx+

With a partner, For Time:

200/160 Calorie Assault Bike

Every 3:00, stop the bike and complete:

8 Power Snatch (155/95)

10 Overhead Squats (155/95)

12 Muscle Ups

*Start workout with the 8-10-12

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