North Industry – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here
North Industry – CrossFit Warm-up Warm-up 8 (No Measure) 3 Rounds of: Hip Glides Table Tops Broad Jumps Weightlifting Bent Over Row (6×5) Metcon Metcon (Time) For Time 750m Row 50 Swings (53/35) 25 Shuttles10 MTC Foundation Work Double KB Front Rack Carry to Farmers Carry (53/35) for 10 minutes, trading off and on with […]
North Industry – CrossFit Warm-up Warm up 3 (No Measure) 3 Rounds of: Pass Throughs Lateral Leg Swings Deep Squats6 Med Ball Partner tosses after every round. Don’t hurt anyone! Metcon Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, […]
North Industry – CrossFit Warm-up Warm-up 4 (No Measure) 3 Rounds of: Inch worms Hip Glides OHS Weightlifting Power Snatch (Build to 1 rep Max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 Power Cleans (95/65) 8 Box Jumps (24/20)Rx Plus- 135/95 & 30/24 Mobility T-Spine smash for 10 minutes.
North Industry – CrossFit Warm-up Warm-up 7 (No Measure) 3 Rounds of: Inch Worm Crab Walks Hip Glide Gymnastics Wall Walks & Hallow holds for 10 minutes, alternating minutes. Metcon Metcon (Time) 4 Rounds 100ft Bear Crawl 15 Pull-ups 50 Double Unders15 MTC Foundation Work Overhead Barbell Carries for 10 minutes, trading off and on […]
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