CrossFit North Head – CrossFit

Metcon (No Measure)

3 sets

Superset (12mins)

10x Banded Hip Thrusts

https://youtu.be/qA6nRd9dNlM

1min Deadball/DB/KB Hold *at stomach

10x Band Rotations *each side

https://youtu.be/pLPtF7ygtLk

1 min rest

Metcon (Time)

Met Con (20mins)

Rx.

2km Row/Run

100 Double Unders

40 Burpee Box Jump Overs 20″

100 Double Unders

60m HS Walk

V1.

2km Row/Run

75 Double Unders

40 Burpee Box Jump/Step Overs 20″

75 Double Unders

60 HS Shoulder taps

V2/Boot Camp.

2km Row/Run

50 Double Unders

40 Burpee Box Step Overs 20″

50 Double Unders

40 HS Shoulder Taps piked from a box or wall walk position