Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


On an 8 minute clock, move through:

1:00 bike (0:15 easy/0:30 moderate/0:15 fast)

10 Ring Rows

5 Inchworms

10 Goblet Squats (light/moderate)


Metcon (5 Rounds for time)

Complete 5 Sets, each for time: (1 Set Every 5 minutes)

12 Pullups

12/9 Calorie Assault Bike

12 Wall Balls (20/14)

12 Burpees-to-Target (Bar)

5 Sets (1 Set Every 5 minutes)

15 Chest to bar pull ups

15/12 Calorie Assault Bike

15 Wall Balls (20/14)

15 Burpees to bar


Target Time each set: 3 minutes

Time Cap each set: 4:30


These set intervals should be at a blistering pace as the rep count is relatively low for each movement and there is enough built in rest

Look to hold bigger unbroken sets and transition quickly from movement to movement.


C2B & pull ups: these should be smooth and unbroken or in 2 sets most, if not all rounds.

Assault bike: Let’s get moving on this and hammer down for a fast set of calories! Try to finish them in under 50 seconds

Wall Balls: The rep count is low enough that we should stay unbroken throughout! Use big hips out of the squat to minimize the push needed for our arms.

Burpees to bar: This is all about staying moving and not stopping. You can always do 1 more burpee before you need to rest! Try to use a bar about 6″ outside of your max standing reach.

Skill Work

Metcon (No Measure)

2-3 Sets moving through the following for quality!

1:00 Handstand Hold

10-20 Pistols

5 Strict Pullups

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