Crossfit Northern Limits – CrossFit

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FREE to current CFNL members! https://www.trainerize.me/profile/northernlimits/?planID=43246

Primer

Warm-up (No Measure)

4 rounds

10 Cal ski

10 inch worms

Metcon

Metcon (Weight)

20 min EMOM

10 KB Russian swings 35/26

1 Deadlift (AHAP)

Score is all weights lifted added together

Weightlifting

Paused Front Squat (3xME@75% with 3 sec pause )

Aerobic Capacity

Metcon (Distance)

20 Rounds

Row 15 secs easy 15 secs max

90 sec “rest”

“Rest” complete 5 sit ups or 5 squats in the 90 secs

Easy is >2:30 pace

Workout – HOME

Metcon (Time)

4 rounds

:30 skater slides

10 sliding pike ups

Wear socks and find a smooth surface like a kitchen or wood floors.

Metcon (AMRAP – Rounds and Reps)

20 min EMOM

10 Russian swings (moderate weight)

10 weighted calf raises

Shoulder Press (3 x MAX REPS)