10/4/18

3
Oct

10/4/18

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

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