4/13/18

12
Apr

4/13/18

CrossFit 45 North – CrossFit

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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