8/1/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (5 sets x 5 reps @ 80%)

A2: KB Lunges (5 sets x 8 reps per leg)

Lunges with kb in hands at your sides

B: Bench Press (1 set x 20 reps @50%)

immediately do C after finishing B

C: Bench Press (1 set x max reps @ 35%)

Metcon

Metcon (AMRAP – Reps)

Tabata Mash Up (1 Round at first movement, 2nd round at second movement and so on – repeat the sequence 6 times). Keep running total

6 Rounds:

Right arm KB Snatch (55/35)

Left Arm KB Snatch

Right Hand on KB Pushups

Left Hand on KB Pushups

Right Side Rotational KB Swings

Left Side Rotational KB Swings

cash out: 125 Band Pull Aparts

Post wod Mobility

prayer stretch

childs pose