25
Sep
9/26/18
CrossFit 45 North – CrossFit
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
False Grip Pullups (4 x 5 @1113)
Scale by sitting on the floor
Hand Stand Pushup Work
Hand Stand Pushup Work
Hand Stand Work
Options:
Work on Kicking up
3 sets x 10 reps of seated dumbbells presses with 2 wall walks each set
or
10 to 15 scaled strict HSPU
or
15 to 20 Strict HSPU
Metcon/BWB
Metcon (AMRAP – Reps)
AMRAP 15 Min
100 Double Unders
12 HSPU
RX+
150 DU
12 HSPU with 35 lb plates
