WOD

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 Overhead Squat (3X8 @ Moderate Weight) Metcon Metcon (Time) 3 Rounds 50/40 Cal Row 25 Box Jumps 20 Burpees rest 2 minutes 30 MTC Mobility […]

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 4xDB Rows Metcon Metcon (AMRAP – Reps) AMRAP 15 10 DB C&J Rest 1 minute 20 DB Snatches Rest 1 minute 30 DB C&J Rest 1 minute 40 DB Snatches Rest

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 (4X10 @ 62-67%) 10 Strict pull-ups after each set Metcon Metcon (AMRAP – Reps) AMRAP 12 10 Thrusters (95/65) 15 Bent Over Rows Rest 1 minute Mobility Smash your T-Spine

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 Metcon Metcon (Time) Teams of 3 Row 2K 50 Partner Burpees 225 Sit-ups 50 Partner Burpees 2K Row30 MTC

North Industry – CrossFit View Public Whiteboard Warm-up Lower Mobility 5 (No Measure) 10 Minutes 20 Spidermans 10/10 Lateral Bear Crawls 20 Jumping Jacks Strength Back Squat (Back Squat 5×12 @ 55-65%) Sumo Deadlift (Sumo Dead 3×10 @ 60-65%) Metcon Metcon (Time) 20-15-10 Dead Lifts (185/135) Lateral Hops (O&B)8 MTC RX Plus- 225/155 Mobility Smash

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/Bulgarian Split Squats Metcon Metcon (Time) 6 Rounds 16 Squat Jumps OtDB 8 Burpee Jump Lunges

North Industry – CrossFit View Public Whiteboard Warm-up Lower Mobility 10 (No Measure) 1 x Thru 30 High Knee Pulls 20 Air Squats 15 Stationary Inch Worms 30 Hip Glides 20 Air Squats 15 T-Plank Rotations 30 Lateral Hops, O&B 20 Air Squats Metcon Metcon (AMRAP – Rounds) 0-5: 750m Row 5-10: 25 Burpees OtKB

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 E3M Handstand Push-ups Metcon Metcon (AMRAP – Reps) 5 Rounds 1:1 DB Clean & Jerks Planks on Hands

North Industry – CrossFit View Public Whiteboard Warm-up Clean & Jerk 1 (No Measure) 20 Lateral Hops, O&B 20 Mountain Climbers 20 Good Mornings 3-5 P1 Muscle Cleans 3-5 Behind the Neck Strict Presses 3-5 Front Squats 3-5 P2 Muscle Cleans 3-5 Behind the Neck Push Press 3-5 Front Squats 3-5 P3 Muscle Cleans 3-5

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