5/24/16

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 x 10 reps per leg

Metcon

Metcon (Time)

1 mile run

30 Alternating DB snatch (45/35)

800 Meter Run

40 one arm Dumbell thrusters (split up however)

400 meter run

300 feet 1 arm dumbell OH walking lunge (150 feet per arm)

Post wod Mobility

couch stretch

psoas against the rig