11/10/16

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)

Reverse Tabata L sit holds and Pass throughs 16 rounds

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP

10 Hip Extensions (Do not do these fast)

10 Pistols Per Leg

10 Inverted ring rows (feet elevated so body is horizontal)

rest 3 minutes

6 Min AMRAP

10 Ab Rollouts with Barbell

10 Lunges Per Leg

10 Inverted ring rows (feet elevated so body is horizontal)

Scale with feet on ground

Post wod Mobility

figure 4

pigeon