North Industry – CrossFit Metcon Warm-up 4 (No Measure) 3 Rounds of: Inch worms Hip Glides OHS Weightlifting Weighted Chin-ups (5×5) Metcon Metcon (Time) 3 Rope Climbs 25 Dead Lifts (225/155) 35 Burpee Pull-ups Mobility Smash your T-Spine for 10 minutes.
North Industry – CrossFit Warm-up Warm-up 8 (No Measure) 3 Rounds of: Hip Glides Table Tops Broad Jumps Gymnastics Handstands and Strict Toes to Bars for 10 minutes alternating minutes. Metcon Metcon (Time) 8-7-6-5-4 Clean & Jerk (135/95) After every round, 20 Lateral Hops, O&B Skill Work Double Unders for 10 minutes.
North Industry – CrossFit Warm-up Warm-up 1 (No Measure) 3 Rounds of: Jumping Jacks Hip Glides Russian Walks Weightlifting Snatch (Build to 1 rep max) This was supposed to be Power Snatch. If your legs feel good go for the full snatch, if not just do a Power Snatch. Make a note in the comments […]
North Industry – CrossFit Warm-up Warm-up 2 (No Measure) 3 Rounds of: Spider mans Table tops Wall squats w/pvc Weightlifting Front Squat (5×5) Metcon Metcon (AMRAP – Reps) AMRAP 12 3,6,9… Squat Cleans (95/65) Push Press (95/65) K2E’s Mobility Smash your Quads for 10 minutes.
North Industry – CrossFit Metcon (AMRAP – Rounds) Teams of 2 AMRAP 15 3 C&J (135/95) 3 BJO (24/20)P1 completes round before P2 starts. EMOM 5 Lateral Hops, O&B
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