22
Jan
1/22/19
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
Weightlifting
1RM Turkish Get Up (1)
10m to find 1 heavy Turkish Get Up on each arm
or work TGU technique
Metcon
Nasty Girls Redux (Time)
3 RFT
7 Bar Muscle Ups
10 Hang Power Cleans 135/95
30 Alt Pistols
