8/3/16

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)

8 Rounds Reverse Tabata

L sit

OH plate hold with flat palms; cannot grab the sides of the plate – try to go heavy

Metcon

Metcon (2 Rounds for reps)

AMRAP 7 Minutes:

25 Double Unders

5 Bar MU

rest 2 minutes

AMRAP 7 Minutes:

25 Double Unders

7 Ring Dips

Scale for Bar MU:10 Banded PVC Pipe Pulldowns while sitting on knees
RX Requirement;

1. Full extension at the top of the rings

2. Shoulders touch the top of the rings

Post wod Mobility

sleeper stretch

calves