01/16/2020

CrossFit 45 North – CrossFit

View Public Whiteboard

Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)

Week3: Shoulder Press (3×2)

Increase from last week.

Metcon (Time)

For Time:

400m Run

40 Lunges w/KB(72/55)

30 GHD Sit Ups

400m Run

30 American KBS (72/55)

30 GHD Sit Ups

400m Run

40 Sumo KB Deadlifts (72/55)

30 GHD Sit Ups

400m Run

BWB: Metcon (Time)

For Time:

30/20 Cal Bike

40 Lunges w/KB (55/35)

30 Ab Mat Sit Ups

30/20 Cal Bike

30 American KBS

30 Ab Mat Sit Ups

30/20 Bike Cals

40 Sumo KB Deadlifts (55/35)

30 Ab Mat Sit Ups

30/20 Bike Cals