12/29/15

CrossFit 45 North – CrossFit

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

Goblet Squat (No Measure)

Goblet squat hold
Accumulate 2 minutes

Metcon (Time)

For time:

15-12-9-6-3 Front Squats at 70% of 1 RM

Must do each set unbroken

Rest as needed between sets

Post wod Mobility

Couch stretch

Froggie stretch