7/21/17

CrossFit 45 North – CrossFit

Warm-up

3 sets

A1. 30 Second HS Hold

A2. 10/7 Eccentric Pushups @51X1

Wall Ball Challenge

Wall Ball s (3 Rounds for reps)

3 sets 10 Unbroken Wall Balls

rest 20 seconds

20/14 to 10 ft line for all RX

RX + 30/20 to 10 Ft

Metcon

Metcon (AMRAP – Reps)

Get as far as possible, adding 3 reps every round (except only add 1 for Bar MU) in 12 minutes

3 HSPU

3 HPC (135/95)

3 Toes to Bar

3 Shoulder to OH

1 Bar MU

3 HPC + S2OH

RX+

HSPU: 2 inch deficit

Weight: 155/115

scale Bar MU with Chest to bar

Post wod Mobility

thread the needle

childs pose

cobra