1
Sep
9/1/16
CrossFit 45 North – CrossFit
Warm-up
Triple Threats/Bulgarian Split Squats (No Measure)
Repeat x 2
10 Triple Threats with plates
10 Left Leg Bulgarian Split squats Tempo: 23X1
10 Triple Threats with Plates
10 Right Leg Bulgarian Split squats Tempo: 23X1
Try to load the split squat with weight if you can maintain the tempo
23X1: 2 count down, 3 hold in the bottom, drive up quick, right into next rep
Metcon
Metcon (AMRAP – Reps)
RX:
From Min 0 to 6
12 Cal Row
12 Toes to Bar
From Min 7 to 12
10 Cal Row
5 Ring Dips
From Min 13 to 15
Max Situps
RX+
From Min 0 to 6
15 Cal Row
15 Toes to Bar
From min 7 to 12
10 Cal Row
5 Bar MU
From Min 13 to 15
Max GHDs
Post wod Mobility
forearms
cobra
prayer stretch
