26
Oct
10/26/16
CrossFit 45 North – CrossFit
Weightlifting
A1: Bench Press (5-3-3-1-1-1 work to heavy single or 1RM)
A2: Bent Over Row (3 sets x 10 reps per arm)
WOrk this in between your sets of bench press (could do 1 arm after every set of bench or both arms after the first 3 sets of bench
Metcon
Metcon (Time)
3 Rounds FT
30 Wall Balls – 20lbs/14
7/5 Ring MU
2 Rope Climbs
RX+: legless rope climbs
Time Cap: 15 Minutes
Post wod Mobility
Pigeon
banded shoulder stretch