11/18/15

CrossFit 45 North – CrossFit

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

Pistol practice (No Measure)

20 reps per leg doing some sort of progression or improving control or speed

Metcon (Time)

1000 m row

80 kettlebell swings 53/35

60 wall balls 30/20

40 alternating kettlebell snatches

20 kettlebell OHS (10 per arm)

1000 m row

Time cap is 30 minutes

Post wod Mobility

Psoas on rig

Arm across body for shoulders