Crossfit North Cloud – CrossFit
Warm-up
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
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
Warm-up (No Measure)
2 Sets:
20/14 Calorie Bike
10 Single Arm Dumbbell Power Cleans (moderate) (Each side)
5 Spiderman Lunge Stretch (each side)
5 Burpees
5 box jump overs( start low and increase height each round)
Metcon
Metcon (Time)
Complete For Time:
40/32 Calorie Assault Bike
5 Rounds
5 Power Cleans (155/105)
5 Burpee Box Jump-Overs (24/20)
-into-
32/24 Calorie Assault Bike
4 Rounds
4 Power Cleans (185/125)
4 Burpee Box Jump-Overs (24/20)
-into-
24/18 Calorie Assault Bike
3 Rounds
3 Power Cleans (205/135)
3 Burpee Box Jump-Overs (24/20)
Rx+:
For Time:
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (185/135)
5 Burpee Box Get Overs (48/40)
-into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (205/145)
4 Burpee Box Get Overs (48/40)
-into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (225/155)
3 Burpee Box Get Overs (48/40)
TARGET SCORE
• Target Time: sub 20 minutes
• Time Cap: 25 minutes
STIMULUS and GOALS
• Stimulus on workout is moderate pacing. You should find a steady pace for all movements and maintain that pace across rounds.
• Workout is going to be a grinder. No rest between, just embrace the suck and make sure you place weights on the side of the bar (not behind).