Twisted Transistor

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes on Assault Bike

Wall Slides x 10 @ 3030

Red Band Pullaparts x 10 reps (all 3 positions)

Followed by…

2 Rounds of:

15 AbMat Situps

10 Kettlebell Lunge w/ Single-Arm Press

5 Parallette Shoot-Throughs

Weightlifting

Bench Press (8 x 3 – Weight Across)

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 3 reps @ 20X0

*Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension.

**If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.

Metcon

Metcon (Time)

Four rounds for time of:

15 Calorie Row

15 Box Jumps (24/20)

15 Push-Ups

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