CrossFit – Sat, Jan 7

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (Your Choice)

10 Hand Release Push Up

10 Hanging Scap Retraction

5 Ring Rows

-Then-

Build to Bench Press weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 25minutes:

20/16 Calorie Assault Bike

15 Dumbbell Bench Press (2x50s/35s)

10 Strict Pull Ups

Accessory Work

Accessory (No Measure)

3 Sets:

10 Back Extensions

10 Heel Elevated Squat

5 Tall Box Jump

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