North Industry – CrossFit
Warm-up
Weightlifting 1 (No Measure)
3 Rounds
Barbell 20-15-10-5
5-10 Strict T2B
4 Shuttles, 75ft
Strength
Shoulder Press (5×8 @ 65-70%)
8 Strict Chin-ups after each set
Strength
10 minutes to build Thruster to a moderate set of 4
Metcon
Metcon (AMRAP – Rounds)
OTM 10
6 Burpees
6 Toes to Hands
Rx Plus- 8
Mobility
Smash your T-Spine & Lats for 10 minutes
Extra Work
OH Easy Curl Bar Triceps Extentions + DB Curl w/Rotation, 4×10