CrossFit 45 North – CrossFit
Week1: Reverse Tabata Holds (16x)
10 seconds work; 20 seconds rest.
You will do 8 rounds holding chin over bar. You may use the band for assistance.
You will do another 8 rounds of reverse Tabata in static hang.
Immedietly after, spend 10 minutes drilling Pull up, C2B, MU. Coaches choice, formulate for athletes in class. Give each athlete a progression to work on for 5 mins each.
15 OH Lunges (75/55)
10 KBS (72/55)
Add 2 Ring or Bar MU at the end of each round.
Coaches, allow at least 20-30 mins for completion.
45 North at Home:
15 weighted Overhead lunges
10 Odd object Russian KBS
5 Bent over row w/odd object