4/24/18

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)

16 rounds total

Alternating Tabata Hollow and Tight Arch Holds

Metcon/BWB

Metcon (Time)

Row 2,100m

Every 300m stop and do 4 burpees over the erg and 10 GHDs

Time Cap:

16 min

sub for GHDs: 10 situps, 5 jumping 1/4 air squats