7/23/18

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

Midline (No Measure)

Tabata side plank – 4 sets each side – do not alternate

Metcon

Metcon (Weight)

10 sets total

Increase weight every other set

(5 total weights)

Row 12/9 cals

2 Snatches

rest as needed

Time Cap is 40 min – this includes working up to your starting weight

Body Weight Burn

Metcon (AMRAP – Reps)

Amrap 30 min

Row 12/9 Cals

15 Burpees