12
Apr
4/19/18
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
Metcon
Metcon (Time)
5 Rounds
Row 16/12 Cals
Dumbbell Bicep Static Curl Walks – 200 ft 40/25
Dumbbell Famer Carry -200 ft
2 Rope Climbs
RX+
5 Rounds
Row 16/12 Cals
Dumbbell Bicep Curl Walks – 200 ft 50/35
Dumbbell Famer Carry -200 ft
2 Legless Rope Climbs
Time Cap: 22 min
Bicep curl walk just means holding the dumbbells with elbows at 90 degrees
Body Weight Burn
Metcon (Time)
5 RFT
Row 16/12 cals
20 Ring Bicep Curls
Dumbell Farmer Carry – 200 feet – 35/20
10 Ring Rows
