12
Apr
4/13/18
CrossFit 45 North – CrossFit
Warm-up
OH lunge hold – 2min hold per arm 45/30lbs
Weightlifting
body weight people will do this lifting
A1: Tempo Bench Press (4 sets x 6 reps @65%)
At tempo: 51X1
A2: Eccentric Chest to Bar (4 x 5 @51X1)
jump up as high as possible and slowly lower down
could use a very light band to accomplish this as well to scale (or ask coach for other scaling options. indicate in notes which you did
weight to record is 0
Metcon
Metcon (6 Rounds for time)
Every 4 minutes for 6 rounds:
Odd Rounds:
400 m row
10 C2B +
Even Rounds:
400 m sprint
10 Ring Dips
RX+
Every 3 minutes for 6 Rds:
Odd Rounds:
400 m row
10 C2B
Even Rounds:
400 m sprint
10 Ring Dips
Body Weight Burn
Metcon (6 Rounds for time)
Every 4 minutes for 6 rounds:
Odd Rounds:
400 m row
10 Ring Rows
Even Rounds:
400 m sprint
10 Pushups
