5/24/18

23
May

5/24/18

CrossFit 45 North – CrossFit

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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