CrossFit North Head – CrossFit

Box Squat (5×5 @75%)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.
*If you don’t know your max, work off your front squat

Belt Squat (2×15)

Standing on boxes, KB hanging from weight belt, then squat.

Scale to Elevated KB sumo squat

Metcon (Time)

Rx.

For time

50 Cal Row/Ski/Bike/600m Run

30 Box Jump Overs 24/20″

50m Dball front hold walking lunge 45kg/35kg

V1.

For time

50 Cal Row/Ski/Bike/600m Run

30 Box Jump Overs 24/20″

50m Dball front hold walking lunge 35/25kg

V2.

For time

50 Cal Row/Ski/Bike/600m Run

30 Box Jump Overs 20″

50m Dball front hold walking lunge 25/15kg *use a plate if no Dballs

Metcon (Time)

CF Lite

Squat

5×5 Back Squat

2×15 Elevated Sumo Squat holding a KB between legs

Met Con

For time

50 Cal Row/600m Run

30 Box Step Overs 24/20″

50m Plate OH Walking Lunges 20/15kg