3/1/18
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
Pullovers and Hamstrings (No Measure)
3 sets
A1. 10 PVC Pipe Pulldowns (laying down)
A2. 10 Hamstring curls with bands
Gymnastics
Take 15 minutes and work on any bar/ring movement you want:
toes to bar
pullups
chest to bar pullup
bar mu
ring mu
if you already have all of these work on strict versions – accumulate 15 reps strict
Metcon/BWB
Metcon (AMRAP – Reps)
ROMWOD
or
16 Min AMRAP
10 Med Ball Cleans 20/14
20 Right Side Med Ball Toss into wall – minimum of 5 feet away
20 Left Side Med ball toss into wall – minimum of 5 feet away
10 Lateral Hops Over Med Ball
Run 1 Lap
Dont be lazy with the tosses
