2/1/2021 -Deload Week-

North Industry – CrossFit

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Warm-up

Conditioning 4 (No Measure)

2 Rounds

50ft Inch Worm

75ft Broad Jump

250m Row

100ft Bag/Ball Carry

Strength

10/10 DB Z Press or DB Sots Press, + 10 KB Pendlay Rows, x 5

Metcon

Metcon (Time)

30 DB Snatches (R)

30 DB Snatches (L)

60 Air Squats

20 DB Snatches (R)

20 DB Snatches (L)

40 Air Squats

10 DB Snatches (R)

10 DB Snatches (L)

20 Air Squats
13 MTC

Rx Plus- 30-20-10 Pistols

Mobility

Smash your T-Spine & Lats for 10 minutes

Extra Work

10 Close Grip Push-ups + 10 Scull Crushers, x4

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