Pre-Wod 15 min AMRAP w/ Partner Bear Complex (135/95) 1 complex= 7 reps 1 partner does 1 complex then the other partner does complex, etc. For Time 800 m Run 100 x Push Ups 800 m Run 100 x Sit Ups Post/Toning 4 Rounds 10 x Floor Wipers (r/l=1) 10
For Time 3 Rounds 20 x Turkish Get Ups (35/25 KB) r/l=2 10 x Deadlift (245/185) Post/Strength 10-8-6-4-2 Deadlift Start at Met-Con weight and increase each set. Post/Toning 10 Rounds 100m sprint/100m Backwards run :30 rest
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.