25
Jan
1/25/17
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 x 8 rounds
work 10 sec; rest 20
Metcon
Metcon (Time)
800 m run
30 power snatches 95/65
50/40 cal row
RX+ 135/95
Post wod Mobility
banded shoulder stretch
pigeon