8/14/15

CrossFit 45 North – CrossFit

Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)

Metcon (Time)

50 Wall Balls

40 Dumbbell Snatches

30 Pullups

20 Ring Dips

30 Pullups

40 Dumbbell Snatches

50 Wall Balls

rx+ must use 30/20 and mu into ring dips

Post wod Mobility

pigeon

cobra