Welcome Back

Crossfit North Cloud – CrossFit

View Public Whiteboard



Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds of:

1:00 Machine

10 PVC Pass Throughs

10 Air Squats

10 Pushups


Push Press (5 x 5 @ 75%)

Complete 5 sets of 5 PUSH Press @ approximately 75% of your 1-RM.


Metcon (Time)

Complete 3 Sets for times of:

10 Power Clean 135/95

24/20 Calorie Row

10 Pullups

-Rest 2 Minutes between sets-

Target Time each set: 5 Minutes (or less)


This workout is fast and high heart rate.

*Push the pace from the beginning, but don’t sacrifice form for speed!

Accessory Work

This is optional, and can be done at home as well!

3 Rounds:

10/10 Shrimp Squats

:30 Plank

10 Band Pull Aparts

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: