11/28/18

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

Weightlifting

Shoulder Press (3 x 3 @ 70%)

Push Jerk (5 x 10 @ 50% of PJ; rest 30 sec between sets)

BWB Cardio

Ski Erg: 200 meters x 5 rest as needed

Metcon/BWB

Metcon (Time)

5 RFT

10 GHDs

20 Box Jump Overs 24/40

10 Toes to Bar

Time Cap: 10 min

RX+ 30/24