4/21/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Pin Bench (5 sets x 5 reps ~75% to 80% the whole time)

A2: Weighted Chest to Bar (5 sets x 3 reps – build to heavy 3)

A2: Weighted Pull-ups

Option if not able to do chest to bar.

Scale with eccentric or assisted pullups (feet on floor/box)

Metcon

Metcon (Time)

800 m run

45 situps

30 push ups

15 T2B

400 m run

15 T2B

30 push ups

45 situps

800 m run

Post wod Mobility

Couch stretch

Lacrosse ball on shoulders and pecs