CrossFit 45 North – CrossFit


Pinch Grip Hold

25lbs guys; 15 lbs ladies

one in each hand

accumulate 3 minutes

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm


Metcon (Time)

8 Rounds

Lateral Hurdle Hops Over all of the Paralletes right into sprint door to door

15 GHDs

rest 30 seconds

4 rounds hop laterally to the right; 4 rounds hop laterally to the left

If you have not done more than 60 GHDs in a workout in 2 weeks; scale the number of reps

Scale for GHDS: 15 situps; 8 jumping air squats

line up parallettes in a straight line close enough can jump laterally – one line only, one person start after the one ahead has jumped 3 or 4 of the paralletes

Post wod Mobility

couch stretch