7/18/18

CrossFit 45 North – CrossFit

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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)

7 Min Time Cap:

6 Rounds

8 Lateral Burpees

5 HPC + Jerk (155/105)

RX+

185/125

cahsout: 120 band pullaparts

Weightlifting

Clean and Jerk (Every 90 secs – 2 reps not linked- 10sets @80%)

BWB Cardio

Every 90 seconds x 10 – 7/5 cals on airdyne as fast as possible