Crossfit Northern Limits – CrossFit
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