CrossFit North Head – CrossFit

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Box Squat (55% 10×3 *every 45 seconds)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.

Band Deadlifts (65% 10×2 *every 45 seconds)

Metcon (Weight)

Rx.

3 set super set

Deficit DB Straight leg deadlifts x6 *20kg plate

Strict T2B x6

GHD Hip Extensions x12

V1.

3 set super set

DB Straight leg deadlifts x6 *20kg plate

Strict Double leg raises x6

Prone Superman x12

Metcon (Time)

1:1 work to rest

6 rounds

250m Row

6x Burpees over the rower