9/26/18

25
Sep

9/26/18

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

False Grip Pullups (4 x 5 @1113)

Scale by sitting on the floor

Hand Stand Pushup Work

Hand Stand Pushup Work

Hand Stand Work

Options:

Work on Kicking up

3 sets x 10 reps of seated dumbbells presses with 2 wall walks each set

or

10 to 15 scaled strict HSPU

or

15 to 20 Strict HSPU

Metcon/BWB

Metcon (AMRAP – Reps)

AMRAP 15 Min

100 Double Unders

12 HSPU

RX+

150 DU

12 HSPU with 35 lb plates