11/2/17

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

Midline (No Measure)

Tabata Banded PVC Pipe Hollow Holds -8 rounds

Kneeling, faced away from the rig

Metcon

Metcon (Time)

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Time Cap 20 min

Post wod Mobility

doorway stretch

cobra