Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

90 second Bike (start easy and build intensity)

25 Single Unders

10 Air Squats

25 Plate Hops

5 Single Arm Dumbbell Thrusters (moderate) (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 (Time)

5 Rounds for Time:

35 Double Unders

7 Double Dumbbell Thrusters (50/35)

5 Rounds for time:

50 Double Unders

10 Double Dumbbell Thrusters (50/35)


Target Time: Sub 8 Minutes

Time cap: 12 Minutes


This is a burner! Be smart on each set and push through the shoulder fatigue.

This workout will also have a high heart rate.


Shoot for unbroken reps on the first set. Use the transition from double under and thruster as your rest.

Hold smart sets with quick breaks on the second set.

Shoot for unbroken or at least bigger sets on the thrusters, breathe at the top and take a slight pause.

Accessory Work

Metcon (No Measure)

3 sets:

10 Strict Toes to Bar or V -ups

5 Good Mornings (light to moderate load)

Back extension hold (30-seconds at the top)

30 Russian Twists (GHD)

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