6/21/18
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
Midline (No Measure)
3 x 10 per leg bulgarian split squats
50 Russian Swings 72/55
Metcon (Time)
These are squat snatch and squat clean
RX
For time:
3 rounds of:
3 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
3 bar muscle-ups
5 cleans
Men: 140 lb.
Women: 80 lb.
RX+
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Time cap: 20 min
Cash out: 100 band pull aparts
Body Weight Burn
Metcon (AMRAP – Reps)
Body Weight Burn
20 Min AMRAP
10 Pushups
30 Airsquats
10 Pullups
30 Double Unders
