Crossfit Northern Limits – CrossFit

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Primer

Metcon (Time)

21-15-9

push ups

sit ups

lunges

Weightlifting

2+1 squat and jerk (15 mins to build to a heavy set )

2 Front Squats + 1 Spilt Jerk

Metcon

Metcon (Time)

21-15-9

SA DB Walking Lunges 50/35

SA DB Russian Swing

DB Russian Twist

Aerobic Capacity

2k Row (Time)

Max Effort 2k Row

WANT MORE DO MORE

Metcon (AMRAP – Rounds and Reps)

5 min amrap

1 peg board climb

1 wall walk