8/15/18

Announcements

“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD

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

Metcon

Metcon (Weight)

20 Min:

Every 2 min on the 2 min:

Odd Set: Cindy

Even Set: 2 Hang Clean and Split Jerks (yes full squat clean)

5 Total sets of 2 HC and Jerks: 5 weight increases

Record Heaviest weight lifted

Cindy:

5 Pullups

10 Push ups (focus on form)

15 Airsquats (focus on form)

Body Weight Burn

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats