9/29/17

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Tabata Tight arch holds with pvc pipe

Weightlifting

Pause Backsquat (3 second pause 2 sets x 8 reps at 65%)

Back Squat ( 3 sets x 5 reps at 80% 2 sets x 1 rep at 90%)

Metcon

Metcon (Time)

8 Minute Time Cap

30-20-10

Wall Ball 20/14 all to 10 Ft

Pullups

RX+: 30/20 all to 10 foot

Post wod Mobility

banded hip stretch

doorway