11/9/17

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 Planks (alternating right and left leg in air) – 8 rounds

Metcon (Time)

Run 800 meters

15 Strict Ring Dips

Run 400 meters

20 Strict Ring Dips

Run door to door

30 Strict Ring Dips

RX Time Cap: 18 min

RX+ Time Cap: 15 min

cash out

150 band pull aparts

Post wod Mobility

Doorway stretch

calves

couch stretch