27
Aug
8/28/18
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)
Side Plank
8 rounds – 4 each side (stay on one side for all 4)
work: 30 seconds (no it isn’t a typo)
rest: 10 secodns
Metcon/BWB
Metcon (Time)
3 Sets
Rowing 20 Cals @75%
10 GHDs
Farmer Carry Hold – 1 min
rest 1 min (including after final set)
3 sets
Rowing 15 cals @85%
10 GHDs
Farmer Carry Hold – 1 min
rest 90 seconds (including after final set
3 sets
Rowing 10 Cals @100%
Farmer Carry Holds – 1 min
rest 90 seconds
consistency is key
RX: 55/35
RX+ 72/55
Record Total Time
Time Cap: 35 min
