12/27/17

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

Metcon

Metcon (Time)

9 Ring or Bar MU

20 GHDs

Run 800 meters

6 Ring or Bar MU

25 GHDs

Run 400 meters

3 Ring or Bar MU

30 GHDs

Run 200 meters

RX+

12 Ring muscle-ups

25 GHDs

Run 800 meters

9 Ring muscle-ups

30 GHDs

Run 400 meters

6 Ring muscle-ups

35 GHDs

Run 200 meters

Post wod Mobility

Calves

doorway stretch

pigeon