1/22/19

CrossFit 45 North – CrossFit

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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