7/31/18

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)

Reverse Tabata L-Sit

13 work: 17 rest x 8

Metcon/BWB

Get UP (Time)

5 Minutes

Turkish Get Ups 55/35

then

3 Rounds

400 m Run

30 KB SDHP 55/35

then

5 Min Turksish Get ups 55/35

Score is time minus 4 seconds for every turkish get up