Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 x 1 min w/1 min rest

10 Burpees

10 Lunges

10 Sit Up

Weightlifting

Deadlift (3 x 6-10 reps @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

21 Plate Jumps 45/35

15 Push Press 95/65

9 Snatches 95/65

Aerobic Capacity

Metcon (4 Rounds for time)

AC workouts are coming back and are meant to be done in addition to CF not to replace CF classes. These workouts can be done before or after your registered CF Class.

4 rounds

10 Burpees

rest 30 sec

20 Russian KB Swings 53/35

rest 30 sec

400m Ski or Row

recover 60 secs

We will allow you to do the Aerobic Capacity workout in the back room but you must check in with the coach and not distract or take away from the CF class. This workout is also uncoached so you need to be proficient in the movements if you are unsafe or distracting you will be asked to stop.