CrossFit – Sat, Jan 21

Crossfit North Cloud – CrossFit


Warmup (No Measure)

1-2 Sets:

1:00 Assault Bike (easy/moderate)

0:30 Ski (OR Row) (fast)

5 Single Arm Dumbbell Push Jerk (Each side) (moderate)

12 Hanging Scap Retractions, 8 Kip to Swing, 4 Hanging Knee Raises

30 Single Unders, 15 Plate Hops


Metcon (Time)

With a Partner, Partitioning as Desired, Complete 10 Rounds For Time:

18 Toes to Bar

9 Shoulder to Overhead (135/95)

54 Double Unders

Shoulder to Overhead (155/105)

Accessory Work

3 Sets:

10 Barbell Back Extensions

20 Standing Landmine Twists

10 (5/5) Heel Elevated Single Dumbbell Suitcase Carry Squat (5/Each Arm)

5 Tall Box Jumps


5 Sets:

100m Row Sprints.

*These are ALL OUT sprints. Rest as needed between sets.

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