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CrossFit 45 North – CrossFit


A1: Weighted Chest to Bar (5 sets x 3 reps)

Pick a challenging weight and stick with it the entire time

A2: Weighted Hip Extensions (5 x 20 )

Pick a challenging weight that you can maintain good form and stick with it for the 5 sets

Scale with no weight or reduced reps

A3: Lateral Dumbbell/Plate Raises (5 sets x 10 reps)

Standing tall, lift arms out laterally; palms will face the floor
scale with lower weight or no weight and few reps

stand up tall and dont’ let shoulders internally rotate


Metcon (Time)


Chest to Bar

Burpees to a Target

Post wod Mobility

Roll traps with lacrosse ball

Prayer stretch

Door way stretch

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