9/16/16

CrossFit 45 North – CrossFit

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

Midline (No Measure)

Reverse Tabata L- sit holds – 8 rounds

Metcon (AMRAP – Reps)

8 Sets of Every 2 minutes on the 2 minutes alternating between pairs

Pair 1:

12 Deadlifts 275/185

12 Pushups

rest remaining time

Pair 2:

50 Double Unders

15/10 Ring Dips

Rest remaining time

Post wod Mobility

cobra

doorway stretch