4/19/17

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 8 reps per leg @32X1

Metcon

Post wod Mobility

Couch stretch

cobra

Metcon (Time)

Teams of 2:

Task Compleition

150 GHDS

150 Box Jump Overs

20 Shuttle Sprints (mailbox and back)

Non working partner must hold KB 55/35