Sound of Madness

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

4x :20/:10 Bike


3 Sets:

5 inchworms

10 hanging scap retractions

10 Alt. V Ups

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)

With a partner, complete AMRAP 24 Minutes:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

*Partners alternate 200 M. Runs throughout the workout.

Another monday, another murph prep day.

This workout is a play on the workout “Angie” but, with a twist. We are completing it as an AMRAP and adding running as your “rest.”

This is all about managing the pull ups and not burning out. Be smart about sets and try and keep moving.


Pull Ups: Ideally we would want anything but singles. However, given the sheer volume if that’s what it takes to keep moving then you gotta do what you gotta do…

Push Ups: Like the pull ups sets should be small, quick with little rest. Avoid burning out by pushing through the struggle stage and rest before it’s too late. Also, always rest off the hands and shoulders. Use the clock to keep yourself on pace.

Sit Ups: We reached the point where all we want is non-stop movement. Use the hands and be aggressive with the throw while trying to keep a steady pace pushing through.

Air Squats: Like the sit ups the goal should be non-stop. The legs will get tight so keep a pace that does not put you at the risk of blowing up. Breathe through each rep and keep the chest high.


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