CrossFit 45 North – CrossFit
Warm-up
3 sets
A1. 10 PVC Pipe Pulldowns (laying down)
A2. 10 Hamstring curls wiht bands
Metcon
Metcon (Time)
3 Rounds for Time
12 Ring Dips
12 KB Snatches 1.5/1 pood
12 GHDs
rest 5 Minutes
3 Rounds for Time
12 HSPU
12 KB Snatches
12 GHD
KB Snatches can be broken up any way
Time Cap is 23 minutes
Post wod Mobility
banded shoulder stretch
sleeper stretch