CrossFit 45 North – CrossFit
Triple Threat (No Measure)
face pull, rotate, y press
3 sets of 20 reps holding 5 or 2 1/2lb weights.
Front Foot Elevated split squat
10 per leg with DB’s in each hand
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Wall ball 14lbs
Men use 24″ Box. Ignore what Wodify’s
“pre populated” FGB says for mens height.
Metcon (3 Rounds for reps)
45 North at Home:
1 Minute at each station. Once all stations are complete, rest 1 minute. Repeat the WOD for a total of three times.
Odd Object Dead lifts
Odd object shoulder to over head
:45 seconds of Mt. Climbers or Speed Skaters.