CrossFit 45 North – CrossFit
Weightlifting
A1: Weighted Chest to Bar (5 sets x 3 reps)
Pick a challenging weight and stick with it the entire time
A2: Weighted Hip Extensions (5 x 20 )
Pick a challenging weight that you can maintain good form and stick with it for the 5 sets
Scale with no weight or reduced reps
A3: Lateral Dumbbell/Plate Raises (5 sets x 10 reps)
Standing tall, lift arms out laterally; palms will face the floor
scale with lower weight or no weight and few reps
stand up tall and dont’ let shoulders internally rotate
Metcon
Metcon (Time)
18-15-12-9-6-3
Chest to Bar
Burpees to a Target
Post wod Mobility
Roll traps with lacrosse ball
Prayer stretch
Door way stretch