7/7/16

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

Midline (No Measure)

Tabata Planche Holds – 8 rounds

Metcon

Metcon (Time)

4 Rounds

21 GHDS

15 Burpees

9 SDLHP 135/95*

Time CAP: 12 minutes

*SDLHP weight should be such that you can do 2 or 3 in a row in the first round. Crappy form on these will not be allowed and you will be told to reduce weight. Don’t get over zealous just to RX this.

Post wod Mobility

sleeper stretch

cobra