12/27/18

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

Weightlifting

Push Jerk (5 x 15 @ 50% of PJ rest 30 sec between sets)

BWB Cardio

Row- 10 cal for time x 5 sets (No Measure)

Row 10 calories as fast as possible; rest 90 seconds; repeat x 5

Metcon/BWB

All the Burpees (Time)

27 Cal Row

27 Burpees over Rower

21 Cal Row

21 Burpess

15 Cal Row

15 Burpee Box Jumps 24/20

9 Cal Row

9 Burpee Box Jump Overs

RX+ 30/24