1/30/19

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

Metcon

Metcon (AMRAP – Reps)

25m EMOM

1 – 14/12 Cal Row

2 – 10 T2B

3 – 12 Alt. DB Hang Clean and Jerks 50/35

4 – 1:00 Wall Sit

5 – Rest