CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

Odd Object

3×10 Seated Alternating Hand KB strict press *double KB in front rack, alternating press. Sitting on the floor.

3×10 Banded Russian KB Swings

OH Pistol

Spend 10 mins playing with these as a warm up.

PVC pipes, light bar, heavier bar, add weights if you’re a ninja!

Metcon (3 Rounds for time)

Running Conditioning

2-3x 800m run- 200m easy, 200m hard, 200m easy, 200m hard- rest 2:00 between

Metcon (No Measure)

Emotm 10mins

8-12x Burpee