All American Nightmare

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation


10 Minute AMRAP:

1:00 Row

7 Single Arm Seated Dumbbell Z Press (each side)

14 Banded Good Morning

7 Single Arm Suitcase Deadlift (each side)

0:30 Handstand Hold

Barbell & Workout Prep


Deadlift (building to workout weight)

Handstand Pushups


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups

Extra Credit

Metcon (Time)

For Time:

5 Sets:

10 GHD/AbMat Situps

10 Toes-to-Bar

Cool Down

1000m easy Ski or Row

Trap (upper. middle and lower) Lacrosse ball 3:00 R/L

Banded scalene stretch 2:00 R/L

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