Rich Girl

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

On an 8:00 Clock:

200 M. Run

10 Scapular Pushups

5 Inchworms

10 Reverse Lunges

10 Birddogs

-into workout prep-

20 Alt. V-Ups

10 Strict Press/arm

5 Burpee over Dumbbell

20 ft. Single Arm Overhead Lunge – Left Arm

20ft Single Arm Overhead Lunge – Right Arm

Metcon

Metcon (2 Rounds for time)

Complete for Time(s):

50/40 Calorie Ski

40 AbMat Situps (or GHD)

30 Single-Arm DB Push Press (55/35)

20 Burpees over Dumbbell

100ft Single Arm Overhead Lunge (55/35)

-Rest 5:00-

100ft Single Arm Overhead Lunge (55/35)

20 Burpee over Dumbbell

30 Single-Arm DB Push Press (55/35)

40 AbMat Situps (or GHD)

50/40 Calorie Ski

Accessory Work

Metcon (No Measure)

3 sets:

5 Turkish Get Up R/L (light)

10 Windmill R/L (light)

50′ Farmers Carry R/L

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