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CrossFit 45 North – 45 North Barbell Club
:30 secs per side Couch stretch
:30 secs per side Samson stretch
Lateral Lunge down the gym each way.
High knees Down the gym
Butt kickers down the gym
Eccentric Push Up 10x
Paloff Press with band 10x per side
Clean and Jerk (5x1rep)
All at the same weight. Aim for 70%
Box Squat (Weight)
Squat to a box
3×5 reps to a box height that puts you right at parallel. 65% of Back squat 1RM for set 1, then DECREASE weight for drop sets of 2×5.
Record weight of last two sets.
2×10 reps per arm renegade row.
2x 10 reps per arm seated alternating db press.
Extra credit conditioning (Checkmark)
75 Wallballs (20/14)
25 Devil Press (choose DB weight)