29
Dec
12/29/16
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
Metcon (AMRAP – Reps)
AMRAP 10 Min
5 Bar MU
10 Ring Dips
15 KB Swings 1.5/1
rest 5 minutes
AMRAP 10 Minutes
10 Toes to Bar
15 Push Ups
20 KB Swings
Post wod Mobility
doorway stretch
cobra