All Around the World

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

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

Banded Hip Distraction

Foam Roll Quads/Low Back


2 Sets:

1 Minute Bike (Start easy and build intensity each round)

10 Dynamic Squat Stretch

10 Wall Angels

5 Single Arm KB Thrusters (light) (each side)


Metcon (Time)

Complete For Time:

1 Round:

40/30 Calorie Row

60 Wall Balls (20/14)

40/30 Calorie Row

-Rest 5:00-

2 Rounds:

20/15 Calorie Row

30 Wall Balls (20/14)

20/15 Calorie Row

Complete For Time:

1 Rounds:

40/30 Calorie Row

120 Wall Balls (20/14)

40/30 Calorie Row

-Rest 5:00-

2 Rounds

20/15 Calorie Row

60 Wall Balls (20/14)

20/15 Calorie Row


Target time each set: 8 minutes


This is classic CrossFit Push Pull.

We are looking for moderate intensity in the first row, moderate to high intensity with the wall balls – and a strong push with high intensity in the final row.


Row: the first row should be performed at a maintenance pace or around 75% effort. Breathing will be increased but you should be able to go straight into wall balls with little to no rest. Second row should be started as soon as the wall balls are done. Pace should be recovery for the first 25% of calories – maintenance pace for next 50% – high effort pace for last 25% of calories.

Wall Balls: Get in a rhythm with breathing on each rep on wall balls and also cycling the arms in-between reps to help in preventing fatigue in arms from building too quickly.

*Focus on a more “explosive” with hips during the drive out of the squat. This will help elevate the ball up with less arm use and having to jump on each rep.

Accessory Work

Metcon (No Measure)

3 Sets

60 second weighted plank

20 seated Russian twist (AHAP – as heavy as possible)

60 Second Hollow Rock Hold

10 Med Ball Stir the Pot (clockwise and counterclockwise)

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