Crossfit Northern Limits – CrossFit

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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