Uptown Girl

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (OR Row)

10 Single Arm Bench Press R/L (Light)

20 Step Back Lunge

10 Hanging Scap Retraction

5 Strict Pull Up

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete as many rounds and reps as possible in 20 minutes of:

1 Rope Climb

10/7 Push Ups

25’ Walking Lunge

-alternate full rounds with a partner-
Rx+: Weight Vest (20/14)

Midline

Metcon (Checkmark)

2-4 Rounds

15 GHD’s

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 Strict Toes to Bar

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 Landmine Twists

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

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