12/5/18

5
Dec

12/5/18

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

Bulgarian Split with DB Front Rack (3 x 10 )

This is the regular bulgarian split squat but adding in a dumbbell in the front rack position. The dumbbell should be in the hand resting on the shoulder of the side opposite to the leg that is forward.

Metcon/BWB

Metcon (Time)

For time:

50 wall-balls

50 pull-ups

35 wall-balls

35 pull-ups

20 wall-balls

20 pull-ups

RX: 20/14 all to 10 foot line

RX+: 30/20 all to 10 foot line