1/24/18

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

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Time Cap is 11 minutes

Cash Out: 100 Band Pull aparts

Weightlifting

Front Squat (4 x 5 reps @ 75%)

Front Squat (1 x max reps @ 75%)

Front Rack Hold (3 x 1 rep for 20 seconds @ 110%)

Front Squat rack hold

Post wod Mobility

Floor herkie

pigeon