WOD

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 8 (No Measure) 2 Rounds 20 Lateral Leg Swings 50ft Inch Worm w/Push-up 150ft Russian Walks Strength Jerks 3×3 Metcon Metcon (4 Rounds for time) Min 0-8, 1500m Row Min 8-16, 5 Rounds 10 Step-ups w/SB 10 Ball Slam 10 Sit-ups Min 16-24: 1500m Row Min

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-ups

North Industry – CrossFit View Public Whiteboard Warm-up BBC 3 (No Measure) 10 Lateral Hops, O&B 5 Strict Toes to Bar 3 Barbell Complexes 10 Lateral Hops, O&B 20 Mountain Climbers 3 Barbell Complexes (add some weight) 10 Lateral Hops, O&B 5 Strict Toes to Bar 3 Barbell Complexes (add some weight) Strength Snatch Complex:

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

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 7 (No Measure) 2 Rounds 20 Frogs 150ft Single Arm Front Rack KB Carry 15-25 Cal Row Gymnastics Strict Toe to Bar, T-Plank, 50ft Shuttle, rotating minutes for 12 minutes Metcon 1/2 Murph (Time) 1/2 Mile Run 50 Pull-ups 100 Push-ups 150 Squats 1/2 Mile Run

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 6 (No Measure) Barbell 20-15-10-5 180ft Slow Sled 10 Dead Bugs Strength Shoulder Press (5×3 @ 78-83%) 3 Strict/Weighted chin-ups after each set Strength 10 minutes to build Clean to 80-82% for 2×2 Metcon Metcon (Time) 30-20-10 Power Cleans (95/65) Bar Over Burpees10 MTC 6 months

North Industry – CrossFit View Public Whiteboard Warm-up 2 Rounds 150ft OH DB Carry 75ft Spinderman 150ft Russian Walks 4 Carioca Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 30 200m Front Rack Carry 40 DB Snatches 60 Cal Row 80 Box JumpsI go you go Carry = 2 reps

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 Split Stance DB/KB Dead Lifts Metcon Metcon (AMRAP – Reps) AMRAP 18 20 American Swings Rest 1 minute 20 Russian Swings