CrossFit 45 North – CrossFit
Weightlifting
A1: Pin Bench (5 sets x 5 reps ~75% to 80% the whole time)
A2: Weighted Chest to Bar (5 sets x 3 reps – build to heavy 3)
A2: Weighted Pull-ups
Option if not able to do chest to bar.
Scale with eccentric or assisted pullups (feet on floor/box)
Metcon
Metcon (Time)
800 m run
45 situps
30 push ups
15 T2B
400 m run
15 T2B
30 push ups
45 situps
800 m run
Post wod Mobility
Couch stretch
Lacrosse ball on shoulders and pecs