02/10/2022

CrossFit 45 North – CrossFit

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Warm-up (No Measure)

30 seconds calf stretch/leg

20 Cats & Cows

20 Band Pull Aparts

20 triple threats with the band around the rig or plates in each hand.

Repeat for a total of 2x, then move onto the Tabata jump rope.

Tabata Jump Rope for 4 RDS.

Metcon (5 Rounds for reps)

EMOTM 20 Mins:

Minute 1) :45 seconds DU’s

Minute 2) :45 Seconds Ball Slams (40/20)

Minute 3) :45 Seconds Bike for cals

Minute 4) :45 seconds GHD Sit Ups

Minute 5) :45 seconds Push Ups
You will score each movement as “Rounds”. So, round 1 will be your total reps of DU’s

Round 2 will be your total reps of Ball slams. Etc….

Metcon (5 Rounds for reps)

EMOTM 20 Minutes

Minute 1) :45 secs Jump Rope

Minute 2) :45 secs Ground to overhead w/odd object

Minute 3) :45 secs sit ups

Minute 4) :45 secs run in place

Minute 5) :45 secs push ups