Dear Mama

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3:00 Cardio


2 Sets:

10 hanging scap retractions

5 Inchworms

10 lateral box step ups (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 (3 Rounds for reps)

Murph Prep Monday:

7 Min AMRAP:

200m Run

10 Pull-ups

-Rest 3 Min-

10 Min AMRAP:

200m Run

15 Push-Ups

-Rest 3 Min-

7 Min AMRAP:

200m Run

25 Air Squats

*30 Minutes total time

(20/14 lb. vest)


• Target Rounds each set: 5


• Stimulus is moderate pacing.

• We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.


• Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed a find a steady breathing pattern that doesn’t jack the heart rate up.

The 200m run is worth 4 reps (every 50m run is a rep).

•Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

•Push-ups: Similar to pullups, you should do short, fast sets to avoid burnout.

*Be sure that your chest makes contact with the floor on every rep!

Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom of the rep!


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