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29
Mar

3/29/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Pause Backsquat (5 x 5 at 80% )

Tempo: 13X1

A2: Seated Altnerating Dumbbell Shoulder Press (5 x 8 reps per arm )

Shoulder press 1 arm at a time – alteranting

Metcon

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes:

1 minute of 30/24 inch box jumps

1 minute of 115/75lbs. sumo deadlift high pulls

2 minutes of 30/24 inch box jumps

2 minute of 115/75lbs. sumo deadlift high pulls

3 minutes of 30/24 inch box jumps

3 minute of 115/75lbs. sumo deadlift high pulls

Post wod Mobility

cobra

calves against the wall

pigeon

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