8/28/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (3 sets x 3 reps @ 65%)

A2: KB Lunges (3 sets x 8 reps per leg)

Lunges with kb in hands at your sides

B: Bench Press (1 set x 20 reps @55%)

immediately do C after finishing B

C: Bench Press (1 set x max reps @ 40%)

Metcon

Metcon (Time)

5 rounds for time of:

Row 500 meters

30 Alternating dumbbell “bench” press (backs on medicine ball, hips off of the floor)

Need two dumbbells/kbs

15 per arm

RX: 40/30

RX+: 50/40

Time Cap: 22 minutes

cash out: 125 Band Pull Aparts

Post wod Mobility

doorway

prayer stretch

childs pose