CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength

Hip to ring pull up 5×2

Deficit Eccentric kipping HSPU 5×5

*controlled negative

Nordic Curls 5×5

Metcon (AMRAP – Rounds and Reps)

Rx+.

15 min AMRAP

15x cal bike

15x OHS 60/40kg

15x Ring Dips

Rx.

15 min AMRAP

15x cal bike/row/ski

15x OHS 50/35kg

15x Ring Dips *band scale

V1.

15 min AMRAP

15x cal bike/row

15x OHS 40/30kg

15x Bench Dips

V2.

15 min AMRAP

15x cal bike/row

15x OHS 35/20kg

15x Bench Dips