CrossFit – Thu, Jul 6 – CrossFit 45 North

Announcements

Barbells for Bullies competition Saturday 10/21! More details coming soon.

4th Annual river float, July 29th! We will be closed that Saturday.

3-person community building comp at Gratitude Strength Crossfit 7/22. Registration closes 7/17

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

Every 5:00 mins for 3 rds

800m Run

Max Pull Ups

RX+ C2B

*Score is number of pull ups in total.

3 RDS

800m Run

20 Bent over reverse Flys