2/4/19

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

Accessories

Weighted Glute Bridges (15-15-15)

3×10-15 reps

These are with a barbell.

Metcon

Metcon (AMRAP – Reps)

18m EMOM

1. 1 Ring or Bar Muscle Up

2. 3 Deadlifts 315/225

3. 40 Double Unders

– Add 1 rep to everything each new set

– If doing C2B Pullups or Pullups start with 2 and double each round