19
Jan
1/19/17
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
Row- 10 cal for time x 5 sets (No Measure)
Row 10 calories as fast as possible; rest 90 seconds; repeat x 5
Metcon
GHD Lateral Jumping Annie (Time)
50 -40-30-20 DU
40-30-20-10 Lateral Box Jumps
30-20-10-5 GHD Situps
Post wod Mobility
calves against the wall
cobra