8/3/17

CrossFit 45 North – CrossFit

Warm-up

After BP Shoulders, you will do A1-A2-A3 four times through

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: Handstand Hold (No Measure)

30 second hold
(this will be 4 times)

A2: False Grip Pullups (4 sets x 5 reps @1113)

Scale by sitting on the floor

A3: Handstand Push-ups (4 sets x 5 reps)

these are strict

scale with 2 wall walks or 3 kick up attempts

Metcon

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Toes to Bar

Pistols Alternating

Each set of Toes to bar set must start with a 15 second static hang

Time Cap: 15 Minutes

Post wod Mobility

cobra

forearms