WOD

North Industry – CrossFit View Public Whiteboard Warm-up BBC 2 (No Measure) 5 Burpees 15 Hip Glides 3 Barbell Complexes 5 Burpees 15 Alt. Leg Raises 3 Barbell Complexes (add some weight) 5 Burpees 15 Bird Dogs 3 Barbell Complexes (add some weight) Strength Snatch Complex: PS+HSS+OHS+SS x 4-5 @ 79%-83% Metcon Metcon (AMRAP – […]

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) 50 Tuck Jumps 30 DB Snatches 100 Bicycles 100 High Knees 30 Burpees 100 Dead Bugs 100 Jump Lunges 30 DB Clean & Jerks 100

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 S. Leg RDL Metcon Metcon (AMRAP – Reps) AMRAP 14 2,4,6… American Swings Double Under/Lateral Hops (O&B)

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 Strength Clean Build to a Heavy Triple x 2 Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mobility

North Industry – Home Workout View Public Whiteboard Warm-up 15 minutes 6 S. Inch Worms 12 Spider-Man’s w/Rotation 18 Bicycles 21 Jumping Jacks Strength 4xMAX Push-ups Metcon Metcon (AMRAP – Reps) AMRAP 20 10 Burpees 15 Lateral Hops (no O&B) 20 Air Squats

North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 1 (No Measure) 3 Rounds Barbell 20-15-10-5 5-10 Strict T2B 4 Shuttles, 75ft Strength Shoulder Press (5×3 @ 80-85%) 3 Strict/Weighted Chinups after each set Strength Deadlift (3×3 @ 79-84%) Metcon Metcon (Time) Mile for Time Mobility Smash your Calves & Feet, 5 minutes per side

North Industry – CrossFit View Public Whiteboard Warm-up Lower Mobility 2 (No Measure) 10 Minutes 10/10 S. Leg Toe Touches 10 Russian Twists 10 Swimmers Metcon Metcon (AMRAP – Reps) Teams of 2 AMRAP 31 15 Wall Balls 100ft Farmers Carry 5 Burpees *Partner Cal RowScore is Rounds x Cals

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 4×12/12 Bulgarian Split Squats Metcon Metcon (AMRAP – Reps) 4:3 x 3 10 Squats w/KB 15 Walking/Stationary Lunge w/KB 20 American Swings

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 (4×4 @ 79-84%) Metcon Metcon (Time) 45 Sandbag/Ball Squats 35 Sit-ups 25 Walking Lunges (50’s/35’s)7 MTC Foundation Work 400m Sled Pull w/partner Mobility Smash your Quads for 10 minutes Extra Work

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 20 Hand Plank Shoulder Taps 12 Spider-mans w/Arm Circles 8 Breathing Sit-ups Strength A. 4xMax HS Hold Rest as needed Metcon Metcon (AMRAP – Reps) 4 Rounds 1:1 DB Clean & Jerks Sit-ups