A. 10 minute group warmup

3:00 Jump Rope
Arm Circles Big To Small To Big
Banded Curls
Banded Reverse Curls
0:30 x 2 Hang From Bar With Active Shoulder & Lat

B. Strength

5×3 Strict Pull Up Hold Negatives
Rest At Least 2:00 Between Sets
**Athlete Will Start With Chin Over The Bar And Hold 3 Seconds Above And Descend To Full Extension In 3 Additional Seconds.

C. Wod

For Time…
-Overhead Squat (95/65)
-Snatch Grip High Pulls (95/65) Pull To Sternum
-Snatch Grip Deads (95/65) Keep Butt Down/ Neutral Spine

Join the Fitness Community at CrossFit North Phoenix!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit North Phoenix is located inside HardWodder One in the Deer Valley community of North Phoenix
For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

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