12/12/17

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

Metcon (Time)

3 rounds for time of:

100-ft. walking lunge

50 Box Jumps

50 hip extensions

Post wod Mobility

Figure 4

calves against the wall