6/15/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Weighted Chest to Bar (5 sets x 3 reps)

Pick a challenging weight and stick with it the entire time

A2: Weighted Hip Extensions (5 x 20 )

Pick a challenging weight that you can maintain good form and stick with it for the 5 sets

Scale with no weight or reduced reps

A3: Lateral Dumbbell/Plate Raises (5 sets x 10 reps)

Standing tall, lift arms out laterally; palms will face the floor
scale with lower weight or no weight and few reps

stand up tall and dont’ let shoulders internally rotate

Metcon

Metcon (Time)

18-15-12-9-6-3

Chest to Bar

Burpees to a Target

Post wod Mobility

Roll traps with lacrosse ball

Prayer stretch

Door way stretch