8/27/15

CrossFit 45 North – CrossFit

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

Metcon (AMRAP – Reps)

Tabata Mash Up

8 Rounds

Overhead Hold 115/75

Hang Power Snatch

Wall Sit with ball between legs

Wall Balls

Static Hang

Pullups

20 seconds at station 1 then move to next station during 10 second rest

Post wod Mobility

Pike

banded shoulder stretch