12/21/16

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

Row 600 Meter Time Trial (Time)

As hard as possible

Metcon

Metcon (Time)

Baby Amanda

9-7-5

Squat Snatch 115/75

Ring DIps

5-3-1

Bar MU

RX+

Amanda

9-7-5

Squat Snatch 135/95

Ring MU

TIme Cap: 12 minutes

Post wod Mobility

Doorway stretch

pigeon