11/22/16

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

Warm-up

A1: Max Strict C2B or regular strict pull ups

A2:Strict HSPU work **See below**

3 sets of 10 seated DB presses. Then 2 wall walks or or 10-15 scaled strict HSPU broken up across 5 sets. or 15-20 strict HSPU broken up across 5 sets

Metcon

Metcon (Time)

10 Rounds of:

10 Box Jumps 24/20

10 Pullups

Time Cap: 15 Minutes

RX+:

30/24

Odd sets regular pullups

Even Sets Chest to bar Pullups

Scale number of pullups or number of rounds

Post wod Mobility

sleeper stretch

cobra