North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

North Raleigh CrossFit: 11/13/18

November 12, 2018

Strength

Super Sets!

1) Push Press:
3 x 4 @ 80%
1x4 @ 85%

2) In between Push Press...Banded Tricep Pull Downs
4 x 10-15 reps

**Rest 90 seconds after Banded Tricep Pull Downs!**
 

Conditioning

4 Rounds:

45 seconds 1-Arm KB Deadlifts (32/24 kg)
15 seconds Rest
45 seconds ME Row/Bike/Ski for Calories
15 seconds Rest
45 seconds ME KB Feet Taps (32/24 kg)75 Seconds Rest

*1-Arm KB Deadlifts are NOT side bends with a KB!

 

 

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit