4/11/18

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)

Reverse Tabata L-Sit x 8 sets

Work for 13 seconds, rest for 17

Metcon/BWB

Metcon (AMRAP – Reps)

Tabata Mash Up

You will do one round of one movement, then one round of the next movement

20 seconds on; 10 seconds rest

8 Rounds

Airsquats

Burpees

Airsquats

Flutter Kicks

Airsquats

Pushups