11/30/17

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)

3 x 10 for each

A1. Ab Rollouts

A2. Hip Extensions

Metcon

Metcon (Time)

10 RFT

10 Alternating Pistols

15 American KBS 72/55

200 feet 1 hand farmer carry

30 Double Unders

RX+

10 RFT

10 Alternating weighted Pistols – 55/35lbs

15 American KBS 72/55

200 feet 1 hand farmer carry

30 Double Unders

Time Cap: 20 minutes

Post wod Mobility

forearms

figure 4