Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Sets:

200m Jog

10 Single Leg Kettlebell/Dumbbell RDLs (Each side) (Light/moderate)

10 Hang Kettlebell/Dumbbell Russian Swings (Each side) (light/moderate)

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 (4 Rounds for time)

With a partner, complete the following:

4 Sets For Times (1 set every 5 Minutes):

30/27/24 Calorie Bike

30 American KB Swings (70/53)

30 Burpee Box Jump-Overs (24/20)

-Rest until 5:00 clock resets-

Accessory Work

Metcon (No Measure)

3 sets:

:30-:60 Second Weighted Plank

10 Landmine Half-Kneeling Twist (Each Side)

20 GHD Sit-Up (OR 20 Weighted Hanging Knee Raises)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: