WOD

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 10/10 DB Z Press or DB Sots Press, + 10 KB Pendlay Rows, x 5 Metcon Metcon (Time) 30 DB Snatches (R) 30 DB Snatches (L) 60 Air Squats […]

North Industry – CrossFit View Public Whiteboard Warm-up Lower Mobility 8 (No Measure) 2 Rounds 1 min: Windmill (R) 1 min: Windmill (L) 1 min: Bird Dogs 1 min: Spidermans 1 min: Hallow Holds Metcon Metcon (Time) Teams of 3 Row 3K 300 KB Swings (53/35) 300 Burpees30 MTC

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 4 (No Measure) 3 Rounds Barbell 20-15-10-5 10 Alt. Leg Raises 5 Burpees Strength Back Squat (4×10 @ 62-69%) Metcon Metcon (Time) 25 Thrusters (95/65) 40 Jump Lunges 25 Front Squats (95/65) 30 Russian Twists 40 Skater Lunges12 MTC Mobility Smash your Calves and Feet, 5

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 4×10/10 Pistols/S. Leg Squats to Chair or Bench Metcon Metcon (Time) 5 Rounds 10/10 S. Arm Front Rack Lunge 15 Jump Squats

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 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 12 Burpees 18 Ball slams 36 Double Unders Foundation Work Foundation Work: Lateral Sled Pulls trading on

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 20 Planked Hip Taps/Shoulder 12 Spider-mans w/Arm Circles 8 Breathing Sit-ups/Dead Bugs Strength 4x 10/10 Plank Hold S. Arm DB Row 10/10S. Arm Standing Shoulder Press Metcon Metcon (AMRAP – Reps) AMRAP 10 S. Arm Devils Press

North Industry – CrossFit View Public Whiteboard Warm-up Clean 1 (No Measure) 20 Cal Row 20 Frogs 20 Bird Dogs 1 min Hallow Hold 3-5 P1 Clean High Pull 3-5 P1 Muscle Cleans 3-5 Front Squats 3-5 P2 Clean High Pull 3-5 P2 Muscle Cleans 3-5 Front Squats 3-5 P3 Clean High Pulls 3-5 P3

North Industry – Home Workout View Public Whiteboard Warm-up 15 minutes 15 Jumping Jacks 15 Knee Pulls 15 Crab Walks 15 Dead Bugs 5 Sumo Walk Arounds Metcon Metcon (AMRAP – Reps) AMRAP 20 20 Jump Lunges 10 Sit-ups 10 Tuck Jumps 10 Toes to Hands 20 Skater Lunges Rest 2 minutes

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 Strength Deadlift (3×10 @ 65-70%) Metcon Metcon (Time) 50 Shuttles 50ft 40 Box Jump Overs 30 AKBS (53/35) 20 Toes to Bar 10 Burpee Pull-ups16

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 E4M x 4 1 minute Wall Sit MAX DB Squats Metcon Metcon (AMRAP – Reps) 2:2 x 4 30 DB