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CrossFit 45 North – CrossFit

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Midline (No Measure)

Hollow holds

Flutter Kicks

16 total rounds alternating tabata

Weightlifting

A1: Shoulder Press (4 sets x 6 reps @13X2 at 65%)

1 second lower down

3 second hold at the shoulder

Explode up

Hold bar overhead 2 seconds

A2: Pull-ups (4 sets x 5 strict Pullups @1113)

1 second lower down

1 second at extension

pullup

3 second hold chin over bar

Metcon/BWB

Metcon (AMRAP – Reps)

AMRAP 13 min

15/12 Cal Row

20 Renegade Rows 50/35

15/12 Cal Row

20 Alternating Dumbbell Floor Press

Alternating DB Floor press: 2 dumbbells – one dumbbell stays pressed out while the other dumbbell is lowered down so that the tricep touches the floor and then vice versa.

Cash out: Tricep pulldowns