11/14/16

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

Metcon

Everyday Warrior Battle Series 2016 WOD 4 “Cindy Archibald” (Time)

“Cindy Archibald”

4 Rounds

5 Front Squats 165/115

5 Pull Ups

5 Hang Clean 165/115

10 Hand Release Push Ups

5 Push Jerk 165/115

15 Air Squats

Scaled and Masters Scaled:

Weight: 65/45lbs

Jumping Pullups

Masters

Weight: 135/85lbs

Post wod Mobility

Doorway stretch

Figure 4 on wall

Cobra