North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Gymnastics Wall Walks & Rope Climbs for 10 minutes, alternating minutes. Metcon Metcon (2 Rounds for reps) 2 Rounds 1:1 KB Swings (53/35) Burpees Sit-ups SDHP (95/65) Double Unders1:1 = One minute of MAX Reps per […]
North Industry – CrossFit Warm-up Warm-up 2 (No Measure) 3 Rounds of: Spider mans Table tops Wall squats w/pvc Weightlifting Back Squat (5×5) Metcon Metcon (AMRAP – Reps) AMRAP 12 30 Step Ups w/KB (53/35)(20in box) 15 Toes to BarKB must be on your Shoulder. Mobility Smash your Weakness for 10 minutes.
North Industry – CrossFit Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here
North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Weightlifting Bench Press (7×1) Metcon 100 Push-ups (Time) 100 Push-ups for Time5 MTC Foundation Work 1 Mile Sled Pull (155/110) trading off and on with a partner.
North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Gymnastics Handstand Walks & Hallow Rocks for 10 minutes alternating minutes. Metcon Metcon (Time) 1000m Row 75 Air Squats 50 Ball Slams (20/14) 25 Sit-ups Mobility Spend 10 minutes in the bottom of a Squat.
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