CrossFit 45 North – CrossFit
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.