4/27/18
CrossFit 45 North – CrossFit
Weightlifting
Shoulder Press (4 sets x 6 reps @65% @ 51X1 )
Push Jerk (3 x 15 at 45% with only 30 sec break)
BWB Cardio
Ski Erg: 800 m
rest
600 m
rest
400 m
Metcon
Metcon (Time)
3 RFT – Time Cap: 12 min
20 Ring Rows
100 ft Wall Ball Isometric forearm Walks -20/14
100 ft Wall Ball OH Lunges
20 Toes to bar
cash out: 100 tricep pulldowns
RING ROW:
Top of Ring even with your hip pocket/crease of the hip, feet placed directly under the bar the rings are hanging from.
THERE IS A TEMPO: 2 seconds to lower down!!!! NO FLOPPING FISH
DO NOT WORM OR USE YOUR HIPS. THESE ARE NOT KIPPING RING ROWS
Wall Ball isometric forearm walks:
Hold ball with arms at 90 degrees, not allowed to use wrist or hands or body. ball must sit between forearms in teh center of the ball (do not set the ball “on top” of the forearms)
Body Weight Burn
Metcon (Time)
3 RFT – Time Cap: 12 min
20 Ring Rows
100 ft Wall Ball Isometric forearm Walks 14/10
100 ft Wall Ball Lunges
20 Hanging Knee tucks
cash out: 100 tricep pulldowns
RING ROW:
Top of Ring even with your hip pocket/crease of the hip, feet placed directly under the bar the rings are hanging from.
THERE IS A TEMPO: 2 seconds to lower down!!!! NO FLOPPING FISH
DO NOT WORM OR USE YOUR HIPS. THESE ARE NOT KIPPING RING ROWS
Wall Ball isometric forearm walks:
Hold ball with arms at 90 degrees, not allowed to use wrist or hands or body. ball must sit between forearms in teh center of the ball (do not set the ball “on top” of the forearms)
