12/12/18

CrossFit 45 North – CrossFit

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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

A1. : Single Leg Landmine Deadlift (3 x 10 per leg)

A2. 5 single leg bounding jumps before switching to other leg

Metcon/BWB

Metcon (5 Rounds for reps)

5 total rounds

in 3 min:

40 Double Unders (Unbroken)

10 GHDs

Max alternating Pistols

rest 1 min

Score: reps per round of pistols

RX must be unbroken double unders

RX+

5 total Rounds

60 Double Unders Unbroken

15 GHDs

Max alternating Pistols

rest 1 min

Notes:

If you don’t do GHDs normally – cap it at a reasonable amount

Scale for GHDs – situps + 1/2 the number of 1/4 jumping squats