12/13/16

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

10 Cal Row Repeats (5 Rounds for time)

Row 10 calories as fast as possible; rest 1 minute

repeat x 5

Metcon (Time)

60-54-48-42-36-30-24-18-12-6 DU

40-36-32-28-24-20-16-12-8-4 GHDS

20-18-16-14-12-10-8-6-4-2 Pullups

time cap: 16 minutes

Post wod Mobility

forearms

calves against the wall