8/16/17

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

A1: Weighted Bulgarian Split Squat (3 sets x 10 reps @ 21X1 per leg)

2 weights are needed

A2: Single Leg Deadlift (3 sets x 10 reps )

Use Kettlebell in opposite hand, keep unweighted leg straight

Metcon

Metcon (Time)

1 Min Wall Sit Buy in Every Round

3 Rounds

400 Meter Run

40 Alternating Pistols

20 GHDS

RX+

50 Pistols

30 GHDS

Time Cap: 20 Min

Post wod Mobility

Floor herkie

cobra