CrossFit 45 North – CrossFit
Barbell Upright Row (3×8 Empty barbell. As part of general warm up. )
Seated Altnerating Dumbbell Shoulder Press (3×8)
Shoulder press 1 arm at a time – alternating
As part of general warm up. Alternate with upright rows.
45 North S2OH CF Total (Weight)
Find max push press from rack.
Find max push jerk from rack.
Find max split jerk from rack.
Score is combined final weight of all three movements.
Metcon (AMRAP – Reps)
45 North at home:
3x at each station; 1 minute rest between stations.
1 min max odd object push press
1 min max odd object row
1 min max push ups