23
May
5/24/18
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 (AMRAP – Reps)
5 Rounds
4 Min Efforts
Buy in:
2 Snatches – 80%
then
Run 400 meters
AMRAP Pushups
rest 1 minute between sets
yes – the buy in is every round and yes they are full snatches
RX+ 85%
REcord total number of pushups for score
Cash out: 100 band Pullaparts
Body Weight Burn
Metcon (AMRAP – Reps)
5 Rounds
4 Min Efforts
Buy in:
15 Burpees
then
Run 400 meters
AMRAP Pushups
rest 1 minute between sets
yes – the buy in is every round a
REcord number of pushups
Cash out: 100 band Pullaparts
