5/18/16

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

Unweighted Bulgarian Split Squats (No Measure)

3 sets of 15 per leg

Metcon

Metcon (Time)

1,200-meter run

75 pull-ups

800-meter run

50 pull-ups

400-meter run

25 pull-ups

RX+

1,200-meter run

75 pull-ups

800-meter run

50 chest to bar PU

400-meter run

12 Bar MU