7/5/18

CrossFit 45 North – CrossFit

View Public Whiteboard

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 Ring Supports – 8 rounds

Metcon/BWB

Metcon (10 Rounds for time)

In 30 min complete 10 sets of:

Light and fast sled pulls – distance between first garage door to mailbox

jog back inside

10 Burpee Broad Jumps

Pick a weight that provides resistance but doesn’t get stuck.