14
Mar
3/15/18
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
Handstand Hold (No Measure)
30 second hold
repeat x 3
if you can do free handstand practice this instead
Metcon
Metcon (AMRAP – Reps)
AMRAP 20 min
Run 400 meters
10 Turkish Get up + WIndmill 55/35
20 Back Extensions
(complete the first part of the turkish get up then do a windmill then complete the rest of the turkish get up)
Run is 1 rep
or
ROM WOD
