Redefining fitness at CrossFit Northzone.

(+30) 211 40 70 545 Monis Arkadiou 7 Mon - Fri 7.30 - 23.00, Sat 11.00 - 21.00
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05-10-2020

05-10-2020

FITNESS

Strength
In a 10′ window find 1 rm back squat
sets: 10-8-6-4-2-1-1-1

Skill: kipping pull ups /butterfly pull ups

WOD
3 rounds of
15 cal bike
10 pull ups
5 power clean 60/40

rest 2′

3 rounds of
250m run
8 clusters 60/40

BURNOUT

AMRAP 20min
24 x S.A. DB OH Lunges
4 x S.A. DB Devil Press
24 x DB Russian Twists
4 x S.A. DB Devil Press
24 x Push ups
4 x S.A. DB Devil Press
24 x DB Squats
4 x S.A. DB Devil Press
24 x S.A. DB Push Press
4 x S.A. DB Devil Press
24 x Sit ups

*Rest 3min

1000m Run
Cap: 7min