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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19-01-2023

19-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-3: 6 bench press 75%
set 4-6 : 3 bench press 85%

then

3 sets of
12 bent over row
12 single arm arnold presses ( 6+6)

rest 1:30”

Wod
3 sets of
3’amrap
14-16 single db box step up
14-16 one arm hang clean and jerk
max wallballs

rest 1′ b2n sets

BURNOUT

TEAM OF 2
3 R.F.T

-1600m row
-250m run (together)
-40 synchro heavy russian swings

(Rest 1:30′ B2N)