CrossFit 45 North – CrossFit

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this workout is designed to be done before the shoulder to OH work in prep – pick a weight that is challenging yet productive for you to get warm, break a sweat and be ready to have good position for the lifting.

Metcon (AMRAP – Reps)

16 Min


MIN 1: Turkish Get Ups

Min 2: KB Windmills

Min 3: Turkish Get ups opposite arm

Min 4: Russian Swings

Use three different weights if need be (russian swings can be heavy, Windmills light and TGU medium load)


A: Behind the Neck Shoulder Press (3 x 7 @ 65% of shoulder press)

Keep same hand position on the bar as front rack

B: Shoulder Press (3 x 3 @ 80% )

C: Push Jerk ( 3 x 15 @ 50% of PJ; rest 30 seconds between sets)

BWB Cardio

Ski Erg: 200 meters x 5 rest as needed

100 meters x 5 rest as needed