7/27/17

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

Weightlifting

Snatch (2-2-1-1-1*-1-1)

* is your heaviest set then back off to 90%

every 90 seconds

the 2s are linked

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

every 90 seconds must do 35 Double Unders; start with DU

8 Burpees

8 Toes To bar

(for the clock, set it up on 90 second intervals for 10 sets)

RX+

Double Unders Must be unbroken

12 Burpees

12 Toes to Bar

Do not count the DU in score

Post wod Mobility

Prayer stretch

Cobra