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North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 4 (No Measure) 2 Rounds 50ft Inch Worm 75ft Broad Jump 250m Row 100ft Bag/Ball Carry Metcon Metcon (Time) 8 Rounds 50ft Burpee Broad Jump 9 Shuttles 50ft 20 Ball Slams (20/15)30 MTC Foundation Work Double KB Front Rack Carry, trading on and off with a […]

North Industry – Home Workout View Public Whiteboard Warm-up 12 minutes 8/8 Arm Circles 20 Dead Bugs 20 Bear Crawls Strength 5 x Max Deficit Pushups Metcon Metcon (Time) 100 S. Arm Devils Presses15 MTC

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 6 (No Measure) Barbell 20-15-10-5 180ft Slow Sled 10 Dead Bugs Strength Shoulder Press (4×5 @ 74-79%) 5 Strict/Weighted Chin-ups after each set Strength 10 minutes to build Clean to 80% Metcon Metcon (AMRAP – Reps) AMRAP 8 25 Cal Row 25 C2B Pull-ups MAX Cleans

North Industry – CrossFit View Public Whiteboard Warm-up Warm-up 1 (No Measure) 2 Rounds of: 20 Jumping Jacks 20 Hip Glides 100 ft Russian Walk 10 OHS w/Plate Metcon Metcon (AMRAP – Reps) Teams of 2 AMRAP 30 30 Cal Row 20 Wall Balls 10 Toes to BarLeap Frog CrossFit Games Open 17.1 (Time) For

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 5 (No Measure) 3 Rounds Barbell 20-15-10-5 12 Hip Glides 45 Second Plank Strength Back Squat (4×5 @ 73-78%) Mobility Smash your Quads for 10 minutes Extra Work 8-12 GHD Hamstring Curls + 30ft Sled Push (Heavy), x4 Metcon Metcon (Time) 40-30-20-10 Box Jumps (24/20) DB

North Industry – Home Workout View Public Whiteboard Warm-up 20 Hip Glides 20 Stationary Inch Worms 20 Lateral Leg Swings 20 High Knee Pulls 20 Frogs Strength 5×10/10 Front Rack Lunge Glute Bridge Metcon Metcon (AMRAP – Reps) AMRAP 12 15 Russian Swings 30 KB Squats 15 Sit-ups

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 3 (No Measure) 2 Rounds 100ft (per arm) Single Arm OH DB Carry 12 Squat jumps 1 min Plank 400m Row C. STRENGTH / GYMNASTICS Rope Climbs, Handstands, Sandbag Carry, rotating for 12 mintues Metcon Metcon (Time) 150 Double Unders 50 Shuttles 75ft 100 Sit-ups 50

North Industry – Home Workout View Public Whiteboard Warm-up 10 minutes 20 Reverse Bear Crawls 20 Spider-Man w/Arm Rotation 20 Bicycles Strength A. 4xMax 1 min: Strict HSPU 2 min: Rest B. 4xMax 1 minute: S. Arm DB Floor Press 1 minute: S. Arm DB Floor Press 2 mins: Rest C. 3xMAX Scull Crusher Bench

North Industry – CrossFit View Public Whiteboard Warm-up BBC 1 (No Measure) 2 Laps 15 Frogs 3 Barbell Complexes 2 Laps 15 Table Tops 3 Barbell Complexes (add some weight) 2 Laps 15 Alternating Leg Raises 3 Barbell Complexes (add some weight) Strength Clean & Jerk Complex: HSC+FS+SJ @ 75-80% Strength Sumo Deadlift (3×5 @

North Industry – Home Workout View Public Whiteboard Warm-up 15 minutes 10/10 S. Leg Toe Touch 10 Russian Twist 20 Crab Walk 20 Jumping Jacks Metcon Metcon (Time) 30 Tuck Jumps 60 Jump Lunges 100 High Knees 50 Jump Lunges 100 Bicycles 50 Ice Skaters 40 Jump Lunges 70 Sit-ups