9/22/15

CrossFit 45 North – CrossFit

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 (Time)

800m run

“Skinny Fran” (empty bar Fran. 45/35)

400m run

“Little Fran” (12-9-6) (95/65)

800m run

Cash out included in time:

Max strict pull ups

RX+ Chest to bar

We are going to try a little something different – if you can do a strict Pullup and you are working on your kip – you can use a band for this… but you must have a strict pu at least one time.

Post wod Mobility

Roll legs with foam roller for 5 minutes