CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Time)

Speed

EMOM 3mins

Shuttle Run

0-5-10-15-20-25m

Or

Row 250/200m

Rest 2 mins

Repeat

Back Squat (3×5 @60-65%)

*aim is very fast and explosive reps. The speed with which you move the weight means everything. GET UP FAST!

One set every 2:30

Metcon (AMRAP – Reps)

1 min per station x 4 rounds

1. 40 second Lateral Box Skiers 10″

https://www.youtube.com/watch?v=xm_fjDnCUTo

2. 40 second Burpee DB Squat Jumps

https://www.youtube.com/watch?v=L_QjiZGhZcM

3. 40 second Bike (calories)

4. Rest