5/24/17

CrossFit 45 North – CrossFit

Warm-up

Metcon

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

Midline (No Measure)

3 sets

10 Hip Extensions

10 Ab Rollouts

Metcon (AMRAP – Reps)

AMRAP 20 Minutes

Run 1 Lap

2 Deadlifts at 85% of 1 RM

8 Right Leg Lateral Hops over bar with pistol

8 Left Leg Lateral Hopes over the bar with pistol

Post wod Mobility

pigeon

couch