Spirit In the Sky

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds of:

1:00 Easy Row

10 Single-Leg Glute Bridge (R/L)

10 Prisoner Kang Squats

10 Scorpions

10 DB Push Press


Metcon (Time)

Complete, for time:

25/20 Calorie Row

35 Wall Balls (20/14)

-Rest 3:00-

35 Wall Balls (20/14)

50/40 Calorie Row

-Rest 3:00-

75/60 Calorie Row

35 Wall Balls (20/14)

Target Time each set:

Set 1: 4-6 mins

Set 2: 7-9 mins

Set 3: 9-11 mins


Here’s a workout where you want to work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 25-15-10)


Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.

Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.

Goal sets for wall balls should be 2-3 sets on each workout.


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