Hungover & Hard Up

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

4x :30/:30 Row


2 Rounds of:

10 Pushup to Downward Dog

10 Kip to Swing (Bar)

10 Prisoner Kang Squats

10 PVC Passthroughs

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


Metcon (AMRAP – Rounds and Reps)

In Teams of 3, alternating complete movements, complete:

24 Minute AMRAP:

3 Bench Press (155/105)

6 Burpee Pullups

9 DB Box Step-Overs (50/35 x2)

12 Calorie Run

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: