CrossFit North Head – CrossFit

Metcon (Weight)

Leg Endurance *10 min cap

Dead Ball or Dumb Bell work

2 rounds

20x Shoulder to shoulder

20x Walking Lunge

20x Squat

*shoulder to shoulder= the ball goes from your hips to your left shoulder (1 rep) back to your hips then to your right shoulder (2 reps)

Metcon (AMRAP – Reps)

Rx.

12min Cap / Amrap

9-15-21-27-33

Cal Row

Thruster 40/30kg

REST 8 MIN

12min AMRAP

10 HSPU

10m DB Lunge (open standard) 22.5/15s

50 Double Unders

10m DB Lunge

V1.

12min Cap / Amrap

9-15-21-27-33

Cal Row

Thruster 30/20kg

REST 8 MIN

12min AMRAP

10 HSPU-kipping

10m DB Lunge (open standard) 15/10s

50 Double Unders

10m DB Lunge

V2.

12min Cap / Amrap

9-15-21-27-33

Cal Row

Thruster 20/15kg

REST 8 MIN

12min AMRAP

10 HSPU- bench scale

10m DB Lunge (open standard) 12.5/8s

25 Double Unders

10m DB Lunge