7/27/16

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

Single Leg Deadlift (3 sets x 10 reps per leg)

Use Kettlebell in opposite hand, keep unweighted leg straight

Midline (No Measure)

Alternating Tabata

shoulder taps in plank

knee tucks while in plank

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

Run 1 Lap

10 – 180 degree burpees

15 GHDS

Post wod Mobility

couch stretch

calves against the wall