Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 Rounds:

:30 Handstand Hold

10 Ring Dips

Ski 250m

scaling options

-wall walk hold or BOX HS hold

-foot assisted dips or box dips

Weightlifting

Power Clean and Push Jerk (Touch and Go 5×5)

goal of 70-75% of Power Clean 1RM

Metcon

CF: Metcon (Time)

For Time:

20 Pull Ups

45 SA DB Thrusters 50/35

20 SA OH Lunges

20 Pull Ups

45 SA DB Thrusters 50/35

20 SA OH Lunges

15 min time cap

Aerobic Capacity

AC: Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 sit ups

+10 Double unders

WANT MORE DO MORE

WMDM: Metcon (Weight)

Barbell HIp Thrust

3×25 reps

w/ 25 Parallel GHD Sit ups

Rest as needed between