9/28/15

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)

60 Cal row

50 HR push ups

40 MT climbers

30 Box jumps

20 K2E

10 HSPU

20 alternating pistols

30 air squats

40 MT climbers

50 ab mat sit ups

60 Cal row

Post wod Mobility

Purse stretch

PVC pass through so 10x

Pigeon 3x per leg