8/7/15

CrossFit 45 North – CrossFit

A1: Bench Press (2-2-2-2-2-2-2 start at 80%)

A2: Bent Over Reverse Flyes (15 every other set)

Practice good form with a light weight.

Squeeze your shoulder blades and pause for a moment at the top of the movement.

Do not let the dumbbells “hang” at the bottom of the movement, but keep the tension in your arms.

Focus on moving only at the shoulder. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

Metcon (Time)

2 RDS

5 Strict Pullups

10 T Rotation Pushups

5 Strict Pullups

10 Alternating Knee tuck

pushups

5 Strict Pullups

10 Freak Planks

RX+

2 RDS

3 MU

10 T Rotation Pushups

2 MU

10 Alternating Knee tuck

pushups

1 MU

10 Freak Planks

Post wod Mobility

Banded shoulder stretch

prayer stretch