CrossFit – Tue, Oct 4

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

15/12 Calorie Bike (easy to moderate)

5 Inchworms

5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)

6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)

5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)

6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)

Metcon

Metcon (3 Rounds for reps)

Complete the Following:

AMRAP 5 Minutes:

10 Single Arm Dumbbell Push Press (Left arm) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

10 Single Arm Dumbbell Push Press (Right arm) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)

-rest 5 minutes-

AMRAP 5 Minutes:

10 Single Arm Dumbbell Snatch (Left arm) (50/35)

5 HSPU

10 Single Arm Dumbbell Snatch (Right arm) (50/35)

5 HSPU

-rest 5 minutes-

AMRAP 5 Minutes:

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

5 HSPU

25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)

5 HSPU

Accessory Work

3 Sets:

7 Wide Grip Bench Press

20 Banded Tricep Push Downs

10 Seated Double Dumbbell Curls