4/6/17 – CrossFit 45 North

CrossFit 45 North – CrossFit

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

Use Kettlebell in opposite hand, keep unweighted leg straight

400 Meter Run

20 Hip Extensions

repeat x 3

rest 90 seconds

ROMWOD