WOD

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 3 (No Measure) 3 Rounds Barbell 20-15-10-5 6-10 Breathing Sit-ups 2 laps Strength 10 Chin-ups after each set of Shoulder Press Shoulder Press (5×10 @ 62-67%) Strength Snatch (2×3 @ 75% TnG) Metcon Metcon (AMRAP – Reps) AMRAP 8 10 Push-ups 10 Sit-ups 10 Skater Lunges […]

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 4x 10-20 Deficit Pushups 10/10 DB Rows Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

North Industry – CrossFit View Public Whiteboard Warm-up 50ft Inch Worm 6 Karaoke 75ft Spiderman 2 Laps 15 Good Mornings 30 Jumping Jacks 15 OHS 2 laps Metcon Metcon (AMRAP – Reps) Teams of 2 AMRAP 30 450ft Farmers Carry (53/35) 25 Toes to Hands 15 Slam Ball ClustersFC = 6

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 S. Leg RDLs Metcon Metcon (AMRAP – Reps) 4 Rounds 1 min: Russian Swings 1 min: Jump Lunges 2 min: Rest

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 (4×10 @ 60-67%) Metcon Metcon (AMRAP – Reps) AMRAP 12 3,6,9… DB Alt Lunges (50,35) 10,20,30… Double Unders Mobility Smash your Calves & Feet, 5 minutes per side Extra Work Extrs

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 A. 4xMax S. Arm Floor Press B. 4xMax S. Arm Z Press Metcon Metcon (AMRAP – Reps) AMRAP 7 10 Scull Crusher 10 Bench Dips 5 Push-ups

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 C. STRENGTH / GYMNASTICS Rope Climbs, Bag/Ball Carrys, 8-12 Cal Row, rotating for 12 minutes Metcon Metcon (AMRAP – Reps) AMRAP 15 10 Shuttles

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 (Time) 40-30-20-10 High Knees (each) American Swings Burpees Sit-ups30 MTC

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 4×10/10 Pistols/S. Leg Squat to Chair Metcon Metcon (AMRAP – Reps) 3 Rounds 1:1 Jump Lunge Russian Swings