Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Move for Quality, 8 Minutes of:

1 Minute Ski (start easy and build intensity throughout)

10 Strict DB Press (light)

5 Burpees

5 Spiderman lunge stretch (each side)

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 (7 Rounds for time)

Complete 7 sets (1 Set every 3:00):

6 Handstand Pushups

12/9 Calorie Bike

6 Deadlift (255/165)

Target Time each set: sub 2:00

Time Cap each set: 2:30


This is a high intensity interval based designed to get your heart rate high and keep you moving with built in rest.


Handstand Pushups:

Lower number of reps here, if you need to break do so starting from the beginning. Quick, fast sets with minimal rest when possible.

Bike: Move FAST here, especially at the beginning of the bike.

Deadlifts: This should be a moderate/heavy to heavy weight since the reps are lower here.

*Weight should be ideally less than 80% of max. Singles are ok, if you can stay moving and consistent with solid form here.

Accessory Work

Metcon (No Measure)

3 Rounds:

1:00 Handstand Hold

1:00 Bar Hang

1:00 Plank

1:00 Bear Hug Hold (150/100)

*Rest as needed between movements so that you can go unbroken.

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