3/15/18

14
Mar

3/15/18

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

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