A. Group Warmup

Roll out lats – 2 minutes
Overhead clap – 30 seconds
External shoulder rotations – 30 seconds
5 min EMOM
-10 second handstand holds
-10 walking lunging (5 per leg)
-5 pushups

B. Strength

Take 1:30 seconds to amass as many reps as possible of…
Strict pull-ups

**If you cannot complete a strict pull-up without assistance, use the band with the least resistance possible.

C. Wod

Cycle through these 4 stations for max reps…
-Front squats from the floor (95/65)
-Sled pushes (25m is one rep)
-50m sprints (50m is one rep)

**Spend 2 minutes at each station with 1 minute of rest between stations.


2016 Results Of Week 1 Day 1 WOD

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

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?