Barbie Girl

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation Plus


3 Rounds:

1:00 Bike

5 Inchworm

10 Ring Rows

5 Squat Jumps


3:00-5:00 Shoulder/Pec Mobility


*Banded Shoulder Distractions

*Red Band Pullaparts/Pulldowns

*DB Swing to Press


Bench Press (1-RM)

Take 7-10 Minutes to build to 1-RM Bench Press.


Steroid Cindy (AMRAP – Rounds and Reps)

Complete 20 Minute AMRAP of:

8 Rounds:

5 Strict Pull-Up

10 Push-Up

15 Air Squat

4 Rounds:

10 Strict Pull-Up

20 Push-Up

30 Air Squat

2 Rounds:

20 Strict Pull-Up

40 Push-Up

60 Air Squat

1 Round:

40 Strict Pull-up

80 Push-Up

120 Air Squat

Target Reps: 300+


This is our longer time domain for the week looking to see how much capacity we have with bodyweight movements!


Strict pull ups: All quicker singles are fine here. The key to these are picking a pace you can continue to get back to the pull up bar quickly with.

*Engage your entire shoulder blade complex to avoid burnout. Make sure to start from the bottom of the hang position. (Extend your arms completely at the bottom!)

Push Ups: Start with manageable sets, maybe even less than you typically would.

You can always go bigger near the end! 🙂

Pull shoulder blades back before initiating and drive the hands into the ground each rep!

AIr squats: We want constant movement. Try to rest minimally here! Make each rep look the same and RELAX your shoulders and let them hang during these.

Cool Down

800m walk

1:00 calf smash R/L

2:00 banded hamstring stretch R/L

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