12/6/17

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

Midline (No Measure)

Reverse Tabata L sit hold – 12 second work; 18 second rest x 8 Rounds

Alternating between Ring Supports and Planks on elbows (8 rounds each): 20 second work, 10 second rest

Metcon

Metcon (Time)

5 sets

Run 1 lap

Rest 45 seconds

after last set rest 2 min

4 sets

Run 2 laps

Rest 1:15

after last set rest 2 min

2 sets

Run 3 laps

Rest 1:30

Cash out: 3 min pinch grip with 15lb plates

Post wod Mobility

Calves

FIgure 4