CrossFit – Wed, Apr 5

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Cardio (you choose)

1:00 Banded Hip Distraction

10 Banded Pullaparts

10 Lunge W/Twist

Metcon

Metcon (No Measure)

In Teams of 3, Complete AMRAP 20 Minutes:

P1: 10/8 Calorie Bike**

P2: 10/8 Calorie Row**

P3: 10/8 Calorie Ski**

10 x 25 ft.Synchro Shuttle Runs

**All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together.

Weightlifting

Metcon (No Measure)

3-4 Rounds:

10 Barbell Bench Press @ RPE 7

-rest 1 minute-

10 Bent Over Banded Tricep Extension @ RPE 7

-rest 1-2 minutes b/t rounds-

-then-

3-4 rounds:

10 1:1:2 Incline Dumbbell Bench @ RPE 7

-rest 1 minute-

12 Resistance Band Chest Fly – High to Low @ RPE 7

-rest 1minuteb/t rounds-

Bench Press (*Use for recording bench press.)