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9
Feb

2/9/16

CrossFit 45 North – CrossFit

Shoulder and Single Leg Routine (No Measure)

A1. 20 band pull aparts

A2. 20 right leg Buglarian Split Squats, no weight @3333

repeat x 2 (right leg first round, left leg second round)

B1. 15 Triple Threats (face pull, rotate, y press)

B2. 20 pistols or pistol progression – 1 leg

repeat x 2 (right leg first round, left leg second round)

pistol progression can include with weight, or on box, on med ball, heel elevated, holding on to band

Metcon (Time)

Run 800 m at 90% effort

75 DU

rest 4 minutes repeat

Then

rest 2 minutes

4 x 1 lap sprints, rest 1:1

Post wod Mobility

hamstrings on a box

banded hip stretch

calves against the wall

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