4/1/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Single Leg Deadlift (3 sets x 10 reps)

Use Kettlebell in opposite hand, keep unweighted leg straight

A2: Bent Over Reverse Flyes (3 sets x 10 reps)

Practice good form with a light weight.

Squeeze your shoulder blades and pause for a moment at the top of the movement.

Do not let the dumbbells “hang” at the bottom of the movement, but keep the tension in your arms.

Focus on moving only at the shoulder. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

Metcon

Metcon (Time)

4 RFT

120 Double Unders

10 Deadlifts – 275/185

30 GHD situps

RX+

315/205

Post wod Mobility

psoas against the rig

cobra