11/2/16

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

Midline (No Measure)

Tabata 16 rounds total

Box Jumps alternating with Hollow Holds

Metcon

Metcon (Time)

27 Cal Row

27 Burpees over Rower

21 Cal Row

21 Burpess

15 Cal Row

15 Burpee Box Jumps 24/20

9 Cal Row

9 Burpee Box Jump Overs

RX+ 30/24

Post wod Mobility

cobra

floor herkie