North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Gymnastics Handstand Walks and Planks for 10 minutes, alternating minutes. Weightlifting 10 minutes to work up to a Heavy Push Jerk for 2. Must be cycled. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 […]
North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral Lunge Weightlifting Deadlift (5×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 HSPU’s 6 Shuttles 9 SDHP’s (95/65) Mobility T-spine smash for 10 minutes.
North Industry – CrossFit Metcon (Time) TEams of 2 100 Back Squats (135/95) 100 Burpees 100 Wall Balls (20/14) 100 KB Swings (53/35) 1/2 mile run w/SB (20/15) P1 works, P2 rests
North Industry – CrossFit Warm-up Warm-up 1 (No Measure) 3 Rounds of: Jumping Jacks Hip Glides Russian Walks Gymnastics Handstands and Strict T2B’s for 10 minutes, alternating minutes. Weightlifting 15 minutes to build up to a Heavy Front Squat for 3, from the floor. Metcon Metcon (Time) 9-12-15 Front Squats (155/105) KB Swings (53/35) Box […]
North Industry – CrossFit Warm-up Warm-up 2 (No Measure) 3 Rounds of: Spider mans Table tops Wall squats w/pvc Weightlifting Weighted Pull-ups (7×1) Metcon Metcon (Time) 1000m Row then… 5 Rounds 10 C2B Pull-ups 15 Push-ups Mobility Smash your Calfs for 10 minutes.
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