Crossfit Northern Limits – CrossFit
Workout – HOME
Metcon (Time)
For Time
50 sit ups
30 sec hollow hold
30 weighted lunges
25 sec hollow hold
25 weighted lunges
20 sec hollow hold
20 weighted lunges
15 sec hollow hold
15 weighted lunges
10 sec hollow hold
10 Box Handstand Push-Ups
15 min time cap
Use a backpack or duffle bag or child as your weight.
Weight should be moderate so you can maintain quality form and perform sets of 10-15 reps at a time
Primer
Warm-up (No Measure)
3 Steady Rounds:
10 push ups
10 Lateral lunges
10 Goblet Squats 70/53
100m Air Runner or 300m Row
Weightlifting
Split Jerk (6×3 70-80%)
Metcon
Metcon (Time)
For Time w/partner:
50 Pull Ups
30 Cals
30 Box Handstand Push-Ups
25 Cals
25 Box Handstand Push-Ups
20 Cals
20 Box Handstand Push-Ups
15 Cals
15 Box Handstand Push-Ups
10 Cals
10 Box Handstand Push-Ups
15 min time cap
Aerobic Capacity
Metcon (AMRAP – Rounds and Reps)
Team wod
30min AMRAP
100 single unders
+100m
Row
Ski
Run
Break up any way you want but transition must include a high five.
Rep per 10m