CrossFit 45 North – CrossFit

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Week1: Back Squat (3×3)

60-65% of 1 rep max. 5 second pause AT TOP.

Opt1: Quarantine Deck of cards (Time)

“Deck of cards”

Suite determines movement and number of reps.

Face cards: 10 reps

Ace: 11 reps

Joker: 400m Run

Hearts: Air squats

Diamonds: Sit ups

Clubs: Ground to Overhead 45/35 plate

Spades: In and outs on Plate

If you do not have a plate at home, use any other object for ground to OH. Keep it under 45/35lbs.

For in and outs sub toe taps.