Workout 10.17.16

Nickname: Ladies 10/17

Cloud 9 CrossFit – Ladies Only

Strength

Bench Press (5-5-5-5-5)

– Use 75% 1RM

In between sets, do 7 Single Leg Step Downs from a 20″ Box on each leg. Hold a 20# kettlebell for a challenge.

Metcon

15:00 on the clock

400m Run

5 Wall Balls (sit to a medball)

7 Pullups

rest 30s

Accessories

1 Round:

25 Banded Flyes

25 Banded Pushups

50 Tricep Pushdowns

Feature Video

Cloud 9 Teen Camp