10/24/18

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

A1: Bench Press (8-4-2-8-4-2+ )

A2, : Barbell Upright Row (3 x 10 (only after first three sets of bench)

Do not let teh shoulders roll forward – keep chest up

BWB Cardio

6 sets rest as needed

10 cal airdyne immediately into 12 dumbbell floor press

Metcon/BWB

Metcon (AMRAP – Reps)

AMRAP – 12 min

Row 250 meters

10 Inverted rows – feet up on bench

10 Push ups

RX+: Deficit pushups using 45lbs

FOr inverted rows, rib cage must touch the bar (think of where the bar lands on bench press)

Allowed to put back of lower leg on the bench (up to middle of the calf)

cash out

120 Band pull aparts