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North Industry – CrossFit View Public Whiteboard Warm-up Metcon (AMRAP – Reps) Teams of 3 AMRAP 27 50 Partner Wall Balls 50 Cal Row *E3M 5 Team BurpeesA partner planks when rowing

North Industry – Home Workout View Public Whiteboard Warm-up 1 Rounds 10 Stationary Inch Worms 20 Wall Frogs 20 Lateral Leg Swings 20 Glute Bridges 20 High Knee Pulls 20 Russian Twists Strength 4×10-15/10-15 Split Stance Dead Lifts (2 DB or KB if they have it) Metcon Metcon (AMRAP – Reps) 6 Rounds 1:2 Burpee

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 2 (No Measure) 3 Rounds Barbell 20-15-10-5 15 V-Ups 7-15 Cal Row Strength Back Squat (4×8 @ 64-71%) Metcon Metcon (AMRAP – Reps) AMRAP 13 50ft Walking Lunge (50s/35s) 5 Air Squats 5 Russian Twists 50ft Walking Lunge 10 Air Squats 10 Russian Twist 50ft Walking

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 20 Planked Hip Taps 12 Spider-mans 8 Breathing Sit-ups Strength 4xMAX HSPU 4xMAX Renegade Rows Metcon Metcon (AMRAP – Reps) AMRAP 10 10 Pushups 10 Bench Dips 20 Dead Bugs Rest 30 seconds

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 10 (No Measure) 2 Rounds 75ft DB OH Walking Lunge 250m Row 1 minute Hallow Hold Gymnastics Rope Climbs, Handstands, KB Front Rack Carry, rotating for 12 minutes Metcon Metcon (AMRAP – Reps) AMRAP 15 120 Double Unders 800m Row 60 Ball Slams (20/15) 40 Squats

North Industry – Home Workout View Public Whiteboard Warm-up 15 minutes 20 Jumping Jack 40 Second Plank 10 Table Tops 40 Second Dead Bug 20 Stationary Spiderman Metcon Metcon (AMRAP – Reps) 5 Rounds 1:1 DB Snatches High Knees

North Industry – CrossFit View Public Whiteboard Warm-up Snatch 1 (No Measure) 15-20 Burpees 20 Hip Glides 20 Leg Raises, Alternating 3-5 P1 Muscle Snatches 3-5 Snatch Grip Behind the Neck Strict Press 3-5 Over Head Squats 3-5 P2 Muscle Snatches 3-5 Snatch Grip Behind the Neck Push Press 3-5 Over Head Squats 3-5 P3

North Industry – Home Workout View Public Whiteboard Warm-up 10 Minutes 3/3 Three Way Lunge/15 Jump Lunges 8 Toes to Hands/20 Bicycles 10/10 S. Leg Glute Bridge/20 Glute Bridges 1 min: Goblet Squat Stretch Strength 4 Rounds 1 min: Pistols/S. Leg Squat to Chair (R) 1 min: Pistols/S. Leg Squat to Chair (L) 2 min:

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 9 (No Measure) 2 Rounds S. Arm OH DB Walking Lunge, 100ft 20 V-Ups 6 Shuttles, 75ft Strength OHS 3×8 @ Moderate Weight Metcon Metcon (AMRAP – Reps) AMRAP 18 6 Shuttles 75ft 150ft Farmers Carry (53/35) 4 Shuttles 50ft 21 Sit-upsFarmers Carry = 2 Reps

North Industry – Home Workout View Public Whiteboard Warm-up 10 minutes 6 S. Inch Worms 12 Spider-Man’s w/Rotation 18 Bicycles 21 Jumping Jacks Strength E3M for 15 minutes MAX Hand Stand Hold Metcon Metcon (Time) 5 Rounds 18 Burpees 58 Double Unders