7/28/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Overhead Squat (2-2-2-2-2**-2-2)

** This is your heaviest load; last two sets back off to 90% of heaviest weight

A2: Renegade Rows (10 per arm for only the first 3 sets of OHS)

In plank position with two dumbells alternate rowing the dumbbell to the chest

Metcon

Metcon (Time)

5 Minutes

Turkish Get Ups 55/35

then

3 Rounds

400 m Run

30 KB SDHP 55/35

then

5 Min Turksish Get ups 55/35

Score is time minus 4 seconds for every turkish get up

Post wod Mobility

cobra

pigeon