3
Oct
10/4/18
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
Midline (No Measure)
A. Tabata Tight arch holding a PVC pipe – 8 rounds
B. Accumulate 2 min in Goblet Squat, need to be in deep squat ATG
Metcon/BWB
Metcon (Time)
Damper Set to 1 Row 500 meters
30 Toes to Bar
Damper Set to 4 Row 500 meters
30 Toes to Bar
Damper Set to 7 Row 500 meters
30 Toes to Bar
Damper Set to 10 Row 500 meters
TIme Cap: 25 min
Cash out: 120 band pull aparts
