Crossfit North Cloud – CrossFit
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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