12/7/18

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

A1: Bench Press (6-3-1-6-3-1)

A2, : Barbell Upright Row (3 x 10 (alternate with the first 3 bench sets))

Do not let teh shoulders roll forward – keep chest up

BWB Cardio

6 sets rest as needed

10 cal airdyne immediately into 12 dumbbell floor press

Metcon/BWB

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses (50/35 EACH ARM)

10 Box Jump Overs (24/20)

RX+ 30/24

Cashout: 120 band pullaparts

BWB version reduce weight