Bad At Love

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Twisted Cross Stretch x :30/side

Followed by…

5 Minutes of:

5 Calorie Assault Bike

5 Pushups

5 KB Swings

5 DB Cuban Press

Weightlifting

Bench Press (1-RM @ 21X1)

Take 12 minutes to establish today’s 1-RM…

Bench Press @ 21X1

*Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

**You should complete at least 8 sets to build to your max.

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

10 Strict Handstand Push-Ups

20 Toes to Bar

30 Push-Ups

400 Meter Row