Test Week Day #1

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Hip Distraction x 30 seconds per side

Banded Samson Stretch x 30 seconds per side

Banded Thoracic Rotation x 10 rotations per side

Squat Rock x 60 seconds

Banded Triceps Stretch x 30 seconds

Bent-Over DB Row x 20 reps (use very light weight)

Followed by…

One set of:

60-second row or Assault Bike @ 70% Effort

15 Barbell Good Mornings (light)

60-second row or Assault Bike @ 80% Effort

10 Goblet Squats

60-second row or Assault Bike @ 90% Effort

Static Hang from Bar x 30-60 seconds

Metcon

*This week is “Test Week”

-All Metcons will be benchmarks and we will test maxes on various lifts.

-We will repeat the same workouts/lifts in 8 weeks!

-Today you can choose to complete Cindy or Mary…make sure you do the same one to test your progress in 8 weeks!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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