31
Jan
01/31/2018
CrossFit 45 North – CrossFit
Warm-up
Ben’s Bullet Proof Shoulders (No Measure)
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
Metcon
Body Weight Burn
Metcon (AMRAP – Reps)
In 18 min:
Run 1 mile
Then
AMRAP of:
15 GHDS
30 flutter kicks
25 foot left primal crawl
25 foot right primal crawl
Post wod Mobility
Calves against the wall
Cobra
