1
Nov
11/2/18
CrossFit 45 North – CrossFit
Warm-up
Midline (No Measure)
Banded Hollow Hold – 8 Round Tabata
On your back with feet pointed at rig, far enough away to get tension on teh bar when you pull it and get into hollow hold
Weightlifting
In 20 min complete the following
Overhead Squat (10-6-4-10-6-4+)
BWB Cardio
in 20 min
Single Arm Dumbell Lunges in front rack 20 reps total – switch rack position after 10 reps
10 cal airdyne
repeat x 6
Metcon/BWB
Metcon (Time)
6 RFT
OH Plate Lunge -100 feet 35/25
15 Weighted Hanging Knee Tucks (20/14 med ball
Time Cap 12 min
RX+ 45/35
30/20)
