CrossFit North Head – CrossFit

Metcon (Time)

5min jog warm up

Lateral Warm Up (walk through dynamic stretch)

Partner Rowing

4sets 300m Rowing Efforts

70,80,90,100% efforts

*your rest is your partners working set.

Metcon (Time)

Met Con

Rx.

3 rounds

400m Run

12x Burpees

21x KBS 32/24kg

V1.

3 rounds

400m Run

12x Burpees

21x KBS 24/16kg

V2/Boot Camp.

3 rounds

400m Run

12x Burpees

21x KBS 20/12kg

Metcon (Time)

Midline

With Partner

200x Ab mat sit ups

*while partner is working other is to hold a hollow body position