Crossfit Northern Limits – CrossFit

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Briefing

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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)