CrossFit North Head – CrossFit

Shoulder Press (5×5 @75%)

Metcon (No Measure)

5×1+5 Wall Walk + Wall Facing HSPU

*scale to

5×3 Wall Walks if HSPU are too hard

Metcon (Weight)

Met Con

Partner WOD

One partner working the other partner hold Double KB front rack.

2 sets

1 minute per station

Double Unders

Ab Mat Sit Ups

T2B

Plank Hold

V1.

Met Con

Partner WOD

One partner working the other partner hold Double KB front rack.

2 sets

1 minute per station

Double Unders

Ab Mat Sit Ups

T2Rings

Plank Hold

1st Minute=

Partner 1. Double unders

Partner 2. KB Rack Hold

2nd Minute=

Partner 1. KB Rack Hold

Partner 2. Double unders

3rd Minute=

Partner 1. Ab mat sit up

Partner 2. KB Rack Hold

4th Minute=

Partner 1. KB Rack Hold

Partner 2. Ab mat sit up

Continue for all exercises….

Metcon (No Measure)

CF Lite

5×5 Strict Press

5×2 Wall Walk

Met Con

Partner WOD

One partner working the other partner hold Double KB front rack.

2 sets

1 minute per station

Single Unders

Ab Mat Sit Ups

Hanging double leg raises

Plank Hold