Pre-WOD 5-4-3-2-1 Back squat w/ 3 Sec hold at bottom. Increase weight each set For Time 10 x Double Unders/Push Ups 20 x Double Unders/Sit Ups 30 x Double Unders/Push Ups 40 x Double Unders/Sit Ups 50 x Double Unders/Push Ups 60 x Double Unders/Sit Ups Post/Toning 10 Rounds 25/50
For Time “Jackie” 1000 m Row 50 x Thrusters (45/35) 30 x Pull Ups Mark Time for Benchmark/ 2 Mim rest 15 x Pull ups 25 x Thrusters 500 m Row Post/Strength 6 x 3 Deadlift Post/Toning 5 Rounds 10 x GHD Back Extensions 1 Min Plank
Come in and see why CrossFit NorthRidge is one of the longest running CrossFit programs in the region. Since 2008, CFNR has been an innovator in the way CrossFit workouts are programmed and applied for the everyday worker, stay at home mom, grandparent and/or elite athlete. We use a unique way to begin each person in the movements of CrossFit in our Foundations Program and once completed, each person has an understanding of the movements so that when they enter into classes, our Coaches can create a custom WOD (Workout Of the Day) for them if needed.