9/18/18

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)

3 sets

A1. 10 PVC Pipe Pull overs laying down, lifting feet

A2. Banded Hip bridges

Metcon/BWB

Metcon (Time)

2 RFT

150 Double Unders

75 Altenrating Dumbell Snatch 50/35

50 Cal Row

25 Chest to Bar PU

10 Bar MU

Time Cap: 30 Min

Substitution for bar MU: Strict Pullup