CrossFit – Fri, Aug 11


CrossFit – Fri, Aug 11


Bring a friend for free!! August 7th-12th! Unlimited access!

CrossFit 45 North – CrossFit

Face Pulls (4×20; wrap on rig)

Using a band pull it towards your face

Pullovers and Hamstrings (No Measure)

3 sets

A1. 10 PVC Pipe Pulldowns (laying down)

A2. 10 Hamstring curls with bands

Frog stretch (No Measure)

Spend at least 1:00 in frog position. Drive butt down towards heels, then back up.

Week4: Overhead Squat (5×2)

Increase from last week.

Metcon (AMRAP – Reps)

EMOTM 15 Mins

Min 1: 40 DU’s

Min 2: Body weight sled pull one way

Min 3: 12 Front Squats (115/75)

RX+ 15 OHS (115/75)
Sled pull counts as one rep. Pull from door closest to the street to white line. Vise/versa

45 North at home (Checkmark)

EMOTM 15 Mins

Min 1: 40 Jump rope

Min 2: 10 Weighted lunges

Min 3: 12 Weighted squats