CrossFit – Tue, Oct 18

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (moderate pace)

8 Hanging Scap Retractions

4 Kip Swings

2 Strict Pull Ups

:30 Handstand Hold

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

18/12 Calorie Row

12 Chest-to-Bar Pullups

6 Handstand Pushups

Accessory Work

Accessory Work (No Measure)

2-3 Rounds Not For Time:

6 Barbell Bench Press (moderate/heavy)

10 Barbell Drag Curls (moderate)

12 Reverse Grip Barbell Bench Press (moderate)

10 Dumbbell Hammer Curls (moderate) (each side)

12 Flat Bench DB Chest Fly (moderate)

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