8/26/15

CrossFit 45 North – CrossFit

Pin Bench (10 reps x 3 sets at 65%)

15 Bent Over flyes after each set

Midline (No Measure)

Tabata Tight Arch Holds

Metcon (Time)

21-15-9

KB Swings 53/35

Toes to bar

50 Double Unders between sets

immediately into 3 minutes max ring dips (RX+ Ring mu)

For every dip subtract 2 seconds

For every mu subtract 5 seconds

Post wod Mobility

Banded shoulder stretch

Prayer stretch