North Industry – CrossFit
Warm-up
Conditioning 10 (No Measure)
2 Rounds
75ft DB OH Walking Lunge
250m Row
1 minute Hallow Hold
Foundation Work
Rotating minutes for 12 minutes:
Sandbag/Ball OtS
Rope Climb
7-12 Cal Row
Metcon
Metcon (Time)
4 Rounds
500m Row
50ft Burpee Broad Jump
rest 2 minutes
20 MTC
Mobility
Smash your Calves & Feet, 5 minutes per side
Extra Work
20 minutes full body smashing