Crossfit Northern Limits – CrossFit
Briefing
Want help with nutrition? Here’s a FREE 2 week MACRO Crash Course
https://www.trainerize.me/profile/northernlimits/?planID=43246&mode=checkout&code=FREE
Warm-up
Metcon (Time)
21-15-9
Lunges
SA KB Push Press 35/23
Weightlifting
Push Press (3xME@75%)
warm up to working weight then perform 3 sets of max reps. 2min rest between sets
Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Aerobic Capacity
Metcon (AMRAP – Rounds and Reps)
4 X 8 MINS on 2 mins off
10 “A” Squats
5 Burpees
10 Plate Jumps
Workout – HOME
Metcon (Time)
21-15-9
Lunges
SA KB Push Press 35/25
Or any weighted object you can move (backpack, water jug, cat)
Metcon (Distance)
Weightlifting replacement
60 sec max distance Weighted bear crawl
Load up a backpack move as much as possible in 60 secs
You can go down and back in your hallway or living room or explore outside on a safe surface
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
15 Candlesticks (leg lift + hip raise)
10 Deadlifts
10 Snatches or ground to overhead (light – moderate weight)