Road Trippin’

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds Of:

1:30 Air Bike

20 Banded Good Mornings

20 Deadbugs

:30 Static Bar Hang


Push Press (Heavy 3-Rep)

Push Jerk (Heavy 2-Rep)


Metcon (Time)

Complete 3 rounds for Time of:

20/15 Calorie AirBike

20 Dumbbell Snatch (50/35)

20 Toes to bar

Target Time: Sub 12 Minutes


This is working through some classic CrossFit triplet with grip capacity and high rep pulling.


Airbike: Aim for 350+/300+ watts to get the calories done quickly. Stay moving!

Dumbbell Snatch: Work to get done in 2-3 sets or less. Use that big hip drive opening up each rep

Toes to bar: go for sets of 5+ and settle into your groove in round 2. Sell out for round 3!


The Scaling aim is to keep bigger set of toes to bar and snatches relative to you. Stay moving!

Accessory Work

3 sets

1 Minute Front Rack Hold

20 Shrimp Squat R/L

30 hip extensions

Leave a Reply

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

You are commenting using your 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: