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1
Sep

9/1/16

CrossFit 45 North – CrossFit

Warm-up

Triple Threats/Bulgarian Split Squats (No Measure)

Repeat x 2

10 Triple Threats with plates

10 Left Leg Bulgarian Split squats Tempo: 23X1

10 Triple Threats with Plates

10 Right Leg Bulgarian Split squats Tempo: 23X1

Try to load the split squat with weight if you can maintain the tempo

23X1: 2 count down, 3 hold in the bottom, drive up quick, right into next rep

Metcon

Metcon (AMRAP – Reps)

RX:

From Min 0 to 6

12 Cal Row

12 Toes to Bar

From Min 7 to 12

10 Cal Row

5 Ring Dips

From Min 13 to 15

Max Situps

RX+

From Min 0 to 6

15 Cal Row

15 Toes to Bar

From min 7 to 12

10 Cal Row

5 Bar MU

From Min 13 to 15

Max GHDs

Post wod Mobility

forearms

cobra

prayer stretch

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