6/29/17

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 (AMRAP – Reps)

18 Min AMRAP:

18 min AMRAP

Box Sprint

8 Box Facing Burpee Box Jump Overs

rest 45 seconds

Box Sprint- sprint forward 15 feet, side shuffle to the right 15 feet, run backwards 15 feet, side shuffle back to the start 15 feet

Post wod Mobility

calves against the wall

couch stretch