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21
Nov

11/21/16

CrossFit 45 North – CrossFit

Weightlifting

Push Press (4 sets x 3 reps at 80% )

Push Press (1 set x max reps at 80%)

Metcon

Metcon (3 Rounds for reps)

Reverse Tabata Shoulder Press, 65% of 1RM

Rest 2 mins

Reverse Tabata Front Squat, 75%of 1 RM

Rest 2 mins

Reverse Tabata Deadlift, 80% of 1RM

The Tabata interval is 10 secs of work followed

by 20 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

take everything from the ground

Post wod Mobility

Cobra

pigeon

banded shoulder stretch

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