8/28/18

27
Aug

8/28/18

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)

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