1/4/17

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

Unweighted Bulgarian Split Squats (No Measure)

3 sets x 10 reps per leg @22X1

Midline (No Measure)

Tabata Plank on Elbows 8 rounds

Metcon

Metcon (Time)

5 Sets

Run 400 meters

20 Lateral Box Jump Overs 24/20

100 Foot Farmer Carry 2/1.5 each arm

rest 2 minutes

Post wod Mobility

Couch stretch

Forearms on floor