North Industry – CrossFit
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