9/11/18

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

Row 600 Meter Time Trial (Time)

As hard as possible

Metcon/BWB

Metcon (AMRAP – Reps)

AMRAP 30 Min

21-15-9 Toe to Bar

1 lap farmer carry with dumbbells between each set;

If you finish the 9 toe to bar and farmer carry, start over

1 lap around the building is 4 reps (1 for each corner)