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26
Oct

10/26/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (5-3-3-1-1-1 work to heavy single or 1RM)

A2: Bent Over Row (3 sets x 10 reps per arm)

WOrk this in between your sets of bench press (could do 1 arm after every set of bench or both arms after the first 3 sets of bench

Metcon

Metcon (Time)

3 Rounds FT

30 Wall Balls – 20lbs/14

7/5 Ring MU

2 Rope Climbs

RX+: legless rope climbs

Time Cap: 15 Minutes

Post wod Mobility

Pigeon

banded shoulder stretch

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