11/15/17

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

Metcon (AMRAP – Reps)

RX

AMRAP 25 Minutes

Run 800 meters

1 legless rope climb

3 Rope Climbs

RX+

AMRAP 25 minutes

Run 800 Meters

5 Legless Rope Climbs

Runs count as 6 reps (400 meters would then be 3 reps)