9/22/16

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 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

100 Meter Sprint (mailbox and back)

40 Double Unders

50 feet Flying Lunges

Post wod Mobility

calves

couch stretch