Funky Cole Medina

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

1:30 Cardio (Bike/Run/Row/Ski)

7 single arm dumbbell thrusters (each side) (light)

7 Burpees

7 Russian Baby Makers

Optional Warmup (No Measure)

Crossover Symmetry Activation


Hip Halo Activation (Banded)

* 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


Front Squat (5,5,3,3,1,1 (Every :90 seconds))

Front Squat:

2×5 @ 60-70% 1-RM

2×3 @ 70-80% 1-RM

2×1 @ 80-90% 1-RM

*Stick in the percentage ranges on these sets. The goal here is to be quick out of the bottom of each rep and not to crash due to the weight.

*Weights are meant to be lighter to be able to meet this goal.

*Record your heaviest single.


Metcon (3 Rounds for reps)

Complete 3 Sets of the following:

1 – 20/15 Calorie Ski

2 – 15/12 Calorie Bike

3 – 10 Single Arm Alternating Devil Press (50/35)

* :90 seconds to complete each movement, 3 rounds.

1 – 25/20 Calorie Ski

2 – 20/15 Calorie Bike

3 – 15 Single Arm Alternating Devil Press (50/35)

The goal here is to give yourself at least 15+ seconds of rest after every movement…ie…if you finish the ski and immediately hop on the bike with no break it’s going to be a long 13 minutes and 30 seconds! 😀

Use your hips as much as possible to get that dumbbell above head…think KB swings!

Lean into the bike, don’t sit back and lightly pedal…push into the handlebars and build full body momentum.

On the skierg, make sure that you are using your bodyweight to propel yourself down on each pull…don’t burn out your triceps isolating them on the pull!

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