North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Gymnastics Wall Walks & Skin the Cats for 10 minutes alternating minutes. Metcon Metcon (Time) 100 Cal Row 30 HSPU’s 40 Box Jumps (24/20) 20 Shuttles (50ft) Mobility Sit in the bottom of a Squat for […]
North Industry – CrossFit Warm-up Warm-up 1 (No Measure) 3 Rounds of: Jumping Jacks Hip Glides Russian Walks Weightlifting Power Clean (Build to 1 Rep Max) Metcon Metcon (Time) 50 Power Cleans (135/95) OTM 7 Lateral Hops, O&B.Start with PC’s 7 MTC Foundation Work Back Rack Carry (135/95) for 1 lap around the building.
North Industry – CrossFit Warm-up Warm-up 7 (No Measure) 3 Rounds of: Inch Worm Crab Walks Hip Glide Weightlifting Weighted Chin-ups (7×1) Metcon Metcon (Time) 3 Rounds 15 C2B Pull-ups 400m Run Accessory/Hypertrophy Work Supinated Grip Bent Over Rows 4×15 with a weight you can do all sets unbroken.
North Industry – CrossFit Warm-up Warm-up 2 (No Measure) 3 Rounds of: Spider mans Table tops Wall squats w/pvc Weightlifting 15 minutes to work up to a Heavy Thruster cycled for 3. Metcon Metcon (AMRAP – Reps) Thrusters (95/65) KB Swings (53/35) Burpees KB SDHP (53/35) Shoulder to OH (95/65)2 minutes of MAX reps followed […]
North Industry – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 22 2000m Row (1p Works, P2 Rest) then… 15 Ball Slams 15 SitupsWhile P1 is doing ball slams & situps, P2 Runs 200m
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