CrossFit North Head – CrossFit

Metcon (No Measure)

Cardio met con- Run/Double under

EMOTM 8 mins

Run 100m

25x Double Unders

*scale dubs as needed to still get rest each round.

Metcon (Weight)

Rx.

Alternating EMOTM 15mins

Min 1. 18x Push Press 30/20kg

Min 2. 12x Push Up

Min 3. 6x Deadball OTS or 12x slam balls

V1.

Alternating EMOTM 15mins

Min 1. 18x Push Press 20/15kg

Min 2. 12x Push Up

Min 3. 6x Deadball OTS or 12x slam balls

Metcon (Weight)

Gymnastic Midline Work

3 rounds not for time

10x Barbell Sit Up *can anchor feet

2x Turkish Get Up *each arm

20x KB Russian Twists