5/18/17

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

Metcon (Time)

Run 400 Meters

1 minute Plank on Elbows

Run 800 Meters

1 minute Plank of Elbows – Right leg up

1 minute plank on Elbows – Left Leg up

Run 400 meters

1 Minute plank on Elbows

Run 800 Meters

1 minute Plank of Elbows – Right leg up

1 minute plank on Elbows – Left Leg up

Accumulate the time if you have to break, you still need to finish the full minute