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28
Apr

4/28/17

CrossFit 45 North – CrossFit

Weightlifting

You will complete one set of shoulder press then one set of pullups

A1: Shoulder Press (4 sets x 6 reps at At tempo: 51X1 @65%)

5 seconds to lower down

A2: Eccentric Chest to Bar (4 sets x 5 reps @51X1 )

jump up as high as possible and slowly lower down

could use a very light band to accomplish this as well to scale (or ask coach for other scaling options. indicate in notes which you did

weight to record is 0

Metcon

Metcon (AMRAP – Reps)

4 Min AMRAP

15 Airsquats

10 Pushups

rest 1 min

4 Min AMRAP

20 Alternating Lunges

8 Ring Dips (RX+ Ring MU into Ring Dip)

rest 1 min

4 Min AMRAP

20 Alternating Pistols

6 Eccentric Push Ups (5 count down)

Post wod Mobility

thread the needle

sleeper stretch

cobra

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