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North Industry – Home Workout View Public Whiteboard Warm-up 2 Rounds 10 Stationary Inch Worms 20 Wall Frogs 20 Lateral Leg Swings 20 Glute Bridges 20 High Knee Pulls 20 Russian Twists Metcon Metcon (Time) 5 Rounds 30 Jump Lunges 30 Squats w/DB

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 Strength Bag/Ball Squats, 4×12-15 Metcon Metcon (AMRAP – Reps) AMRAP 12 20 Jump Lunges 15 KB SDHP (53/35) 10 Push-ups Mobility Smash your Quads for 10 minutes Extra Work Yolk

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 20 Hand Plank Shoulder Taps 12 Spider-mans w/Arm Circles 20 Bicycles Strength A. 4xMax 1 min: Z Press (L) 1 min: Z Press (R) 2 min: Rest B. 4xMax Pike Push-ups C. 3x MAX DB Scull Crushers immediately into 10-15 Burpees Rest as needed

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 Metcon 35 minutes to complete both Metcon (Time) 2400m Run Metcon (Time) 3K Row Mobility Smash your Calves & Feet, 5 minutes per side

North Industry – Home Workout View Public Whiteboard Warm-up 15 minutes 15 Jumping Jacks 15 Knee Pulls 15 Table Tops 15 Dead Bugs 15 Foot Pulls 15 Jump Lunges Metcon Metcon (Time) 5 Rounds 200m Run 20 Lateral Hops 20 Sit-ups Rest 2 minutes

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 2 (No Measure) 1 Round 50ft Inch Worm 6 Carioka 75ft Spiderman 15 Good Mornings 30 Jumping Jacks 15 OHS 5 Lap Strength Man Makers, 5×5 Metcon Metcon (Time) 20 DBall/Bag OtS 400m Run 60 DB Clean & Jerks (50/35) 80 Box Jumps w/Step Down 15

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 1 (No Measure) 1 Round 20 Shuttles, 50ft 75ft Spiderman 75ft Inch Worm 20 V-Ups 6 Lateral Shuffles 6 Carioka C. STRENGTH / GYMNASTICS Rope Climbs, Front Rack Carrys, Sled Push Metcon Metcon (AMRAP – Reps) 4 Rounds 1 min: Wall Balls 1 min: Ball Slams

North Industry – Home Workout View Public Whiteboard Warm-up 10 Minutes 3/3 Three Way Lunge 8 Toes to Hands 15 Weighted Glute Bridge 1 min: Goblet Squat Stretch Strength 4 x 10/10 S. Leg RDL (2 hands on DB) 20 Pistols or 20 Weighted Walking Lunges Metcon Metcon (AMRAP – Reps) 4 Rounds 1:1 Squat

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 Strength 10-15 DB Bench Press 10/10 Planked S. Arm DB Row, x 5 Metcon Metcon (AMRAP – Reps) AMRAP 10 10 Burpees 30 Double Unders Mobility Smash your T-Spine &

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 6 S. Inch Worms 12 Spider-Man’s w/Rotation 18 Bicycles Strength 5 x Max Rep Hand Stand Push-ups Metcon Metcon (AMRAP – Reps) AMRAP 11 15 DB Snatches/CnJs 10 Toes to Bar/Sit-ups 10 High Knees