11/15/18

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)

Side Planks – 4 sets per side (do all 4 before switching)- 20 sec work, 10 sec rest

Metcon/BWB

Ringer (AMRAP – Reps)

In 90 seconds:

Row 17/12 Calories

Max Rep Ring Pushups

rest 30 seconds

repeat x 8

Modifications – incline push up on box