North Industry – CrossFit Warm-up Warm-up 7 (No Measure) 3 Rounds of: Inch Worm Crab Walks Hip Glide Weightlifting Bench Press (5×5) Metcon Metcon (Time) For Time 30 Burpee Pull-ups rest 3 minutes 25 Burpee Pull-ups rest 2 minutes 20 Burpee Pull-ups rest 1 minute Row 500m Mobility Glute smash for 10 minutes.
North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral Lunge Gymnastics Handstand Holds & Strict Toes to Bar for 10 minutes alternating minutes. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Ball Slams (20/14) 15 Squats w/Slam Ball 15 Russian Swings (53/35) 15 Step-ups […]
North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral Lunge Weightlifting Power Snatch (Build to a 1 Rep Max) Metcon Metcon (10 Rounds for weight) OTM 10 Power Snatch + Hang Squat Snatch + Max ShuttlesGet your thinking caps on for this one. Your score will […]
North Industry – CrossFit Warm-up Warm-up 4 (No Measure) 3 Rounds of: Inch worms Hip Glides OHS Weightlifting 15 minutes to build up to a heavy Push Jerk for 2, TnG. Metcon Metcon (Time) For Time 75 Thrusters (75/55) Every time you drop the bar, 10 Lateral Hops O&B. You can only rest in the […]
North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Weightlifting Sumo Deadlift (5×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 8 Pull-ups 12 Sit-ups 16 Wall Balls (20/14) Accessory/Hypertrophy Work RDL’s 3×15 at a weight you can do all sets unbroken.
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