4/12/17

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

Midline (No Measure)

A. Reverse Tabata L-Sit

B. OH lunge hold – 2min hold per arm 45/30lbs

Metcon

Metcon (Time)

21-15-9

HSPU

Toes to Bar

Top of every 2nd Minute:

7 OHS 115/75

RX+

40-30-20

HSPU with 25lb Plates

Toes to Bar

Top of every 2nd minute:

7 OHS: 135/95

Time Cap 14 minutes

Start with HSPU

Post wod Mobility

ROMWOD