9/13/17

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

Metcon

Metcon (Time)

27 Thrusters/HS Pushups

3 SDHP/ CHest to bar Pullups

21 Thrusters/HS Pushups

9 SDHP/ CHest to bar Pullups

15 Thrusters/HS Pushups

15 SDHP/ CHest to bar Pullups

9 Thrusters/HS Pushups

21 SDHP/ CHest to bar Pullups

3 Thrusters/HS Pushups

27 SDHP/ CHest to bar Pullups

105/75

No time cap

Post wod Mobility

Childs pose

Cobra

Doorway