6/12/18

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)

Tabata Side Planks – 4 sets per side

Then single leg combo listed below

Single Leg Landmine Deadlift (3 x 10 per leg)

complete one set of landmines on first leg then do 5 single leg bounding jumps

Metcon/BWB

Metcon (10 Rounds for time)

Sprints

10 x

Door to Door sprint

rest as needed to keep same 95 to 100% effort

score each time