3/23/17

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

Metcon

Metcon (Time)

4 Rounds for Time

Run 1 lap with Med Ball

10 Med Ball Cleans20/14

10 Med Ball Situps

RX+

4 Rounds for Time

Run 1 lap with Med Ball

15 Med Ball Cleans 30/20

15 Med Ball Situps

Post wod Mobility

ROMWOD