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10/9/17

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Oct 09 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 3 (No Measure)

3 Rounds of:

Pass Throughs

Lateral Leg Swings

Deep Squats

Weightlifting

Weighted Chin-ups (6×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Pull-ups

5 Hand Release Pushups

5 Back Squats (135/95)
Rx Plus- C2B, HSPU, 185/135

Mobility

T-Spine and Lat smash for 10 minutes

Competitors Training

Weighted Dips, 4×3 @ 70%

3×2 Strict Deficit HSPU, and work on L-Sits in between sets, do not go to failure on either

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