5/2/18

CrossFit 45 North – CrossFit

View Public Whiteboard

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)

Reverse Tabata L sit hold: 13 work; 17 sec rest 8 rounds

Metcon/BWB

Metcon (AMRAP – Reps)

AMRAP 22 min

Run 200 meters

10 Burpees

Run 400 meters

20 Alternating Pistols

Run 800 meters

30 Box Jumps 24/20