Renegades of Funk

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Row

15 Banded Good Morning

10 Inchworm w/Push Up

10 Box Jump w/Step Down

-Then-

Build to deadlift weight.

Metcon

Metcon (Time)

Complete 6 Sets for Total Time:

10 Deadlifts (225/155)

10 Burpee Box Jump Overs (24/20)

-Rest 1:00-
Rx+: DL @ (275/185)

Accessory Work

Metcon (No Measure)

2-4 Rounds:

10 Barbell Bench Press @ moderate weight – maintain quality

10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality

15 Flat Bench DB Chest Fly@ light weight – maintain control and quality

12 DB Hammer Curl (each side) @ light weight – maintain quality

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